Bench press, best reps for strength increase?

Question

I want to increase my bench press max. I generally do 4 sets. 10, 8, 6, and 4. With the last 4 needing a spot and almost not being able to do the last 2.

Am I warming up too much with 10? Should I be ending with 2? I know I'm supposed to change it up but I'm just starting and haven't hit the bench press in over 8 years.

Answer 1

sometimes i do 20 doubles building up from the bars adding 20 pounds each time. I also like to do 6 sets of 2 with 75% max rep. This will build strength not mass or size.

Answer 2

Do about 3 sets of 5 reps for your working sets. Don't forget to include warm up sets as well, something like this

12 reps - empty bar

8 reps - light weight

6 reps - moderate weight

3 reps - medium/heavy weight

1 rep - heavy (make this about 10lbs under your working sets)

3 sets of 5 reps

Try to increase the weight for your working sets by 5lbs each week

Answer 3

well the best rep ranges for strength are 1-6 and throw some high reps every other week. well try to warm up with 2 sets. first one 25 reps the other around 12-15 reps to really warm up the muscles

Answer 4

do 12/10/8/6