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If your goal is packing on muscle, aim for three to four sets of eight to 12 reps with 90 seconds of rest between sets. For strength, complete three to five sets of five reps with 120 seconds of rest between sets.Incorporating a pause into your bench press routine is a surefire way to enhance strength and optimize force output during the drive phase of the lift while increasing the perceived intensity of each repetition.
Lie flat on your back with the barbell positioned above your chin and your feet flat on the ground. Your hands should be placed inside shoulder-width. Engage your core muscles and carefully lift the barbell off the rack. Lower the bar toward your chest by bending your elbows, keeping control throughout the movement. Once the barbell reaches your chest, push it back up in a straight line until your arms are fully extended, locking out at the top.
I like the dumbbell bench press, especially for beginners, because of its unilateral nature. This compound"bilateral" exercise requires each arm to work independently during the press, preventing one side from compensating for the other, thereby addressing strength discrepancies. Moreover, the freedom of movement provided by dumbbells enables a more natural and ergonomic hand position, accommodating individual anatomical differences and reducing strain on the wrists and shoulders.