What is the right weight of bench press? Select the weight of barbell dumbbell bench press!

How much weight is suitable for bench press? Barbell dumbbell bench press weight selection!

Bench press is everyone's favorite training exercise! The weight of bench press is also one of the data that most fitness enthusiasts care about!

In fact, in fitness training, the weight of weight is just for training! But the choice of weight is very important!

How heavy is the weight? 10 kg? 20 kg? 50 kg?

I believe that many friends who have just come into fitness must have thought about this person's problem. Is the heavier the better?

In fact, this is determined based on your training goals. Different goals have different ways.

Depending on what you should focus on practicing?

Muscle strength (training strength) - the greater the strength, the better. If you want to become a strongman

Muscle gain: focus on muscle contraction, stimulate muscles, and increase muscle volume! Strength is not very important

Muscle endurance: Want to have more endurance!

No one of the above is good or bad. It depends entirely on what you like and what the goal is, and determines the number of times you need to repeat!

We use RM to represent the number of repetitions: RM is English "repetition The abbreviation of maximum" is "maximum repetition value". 1RM means weight that can only be completed correctly once! 5RM means weight that can be completed at most 5 pounds, and 10RM means weight that can be completed at most 10 pounds

For example, in a training exercise, I lifted it with 50 pounds up to 10 times, then your 10rm is 50 pounds!

1-5RM: This is a standard training method used to improve the maximum muscle strength. If your goal is like this, I suggest you practice 1-5, and the weight that lifts is about 85% of your 1RM (maximum weight). This method is not recommended for beginners! Because incorrect postures can easily be injured under heavy weights!

6-12RM: This is the most classic training times, and it is also the number of training times that most fitness enthusiasts use! Focus on increasing muscle volume! The weight difference of matching Not much between 70-84%1RM

13+: The weight of the match is below 70%1RM, which tends to be muscle endurance! Suitable for novices! This is the best number of times for novices. Such times can cultivate correct posture and movement control. Therefore, it is recommended that those students who are not skilled in movements start practicing from more than 13+ and wait until the time is ripe before considering the weight bearing!

Tip: Choose weight according to your exercise goals , don’t blindly pursue weight, and don’t let yourself be lazy (use 20RM to do 10RM)

As for how to choose the appropriate weight? How to estimate?

Refer to the table below: If your 1RM is 100 kg, you can estimate your 5RM is 87 kg: 8RM is 80 kg: 10RM is about 75 kg

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Further reading Learn to contract target muscles! Instead of just lifting weight stupidly

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