To gain muscle probably go 9 reps and however many sets you can do while progressively lowering the weight. Just make sure the maximum you can do is 9. If you go up to 12 then raise the weight.How should i bench press?
heavy weigghts if you wana show but only lift what you can you dont wana hurt your self and gradually increase the weight you have on it and you'll get stronger and build muscle i bench 175 8 times and do 3 sets but i also do diff excercised like for the biceps.. curls make sure you workout every muscle on you
