how much should i start to bench press and what is a good workout?
917357
Start with what you can comfortably do between 8 and 12 reps with.  Do 3 sets.  Once you're over the initial soreness, gauge yourself like this...  " If I can't do 8, it's too heavy.  If I can do more than 12, it's too light. "   Give yourself 48 hours recovery time between workouts on the same muscle group.  Keep your motion strict and slow.  Use the full range of muscle motion.  DON'T CHEAT!!!  It's best to lift with 1 partner that you have no desire to impress.  Strict, proper form on lighter weights will produce much better results than heavy, jerked lifting where you don't go all the way down, or all the way up, or if you use momentum to lift heavier, or to do more reps.  You will be much more impressive with RESULTS, than you will be with how you look trying to achieve them.
54050
Buying some free weights is  a good idea and if you are just looking to tone they do not have to be heavy.  3 to 5 pounds each is enough.  This will be great for your upper body.  For lower body squats and lunges are wonderful for your thighs and butt.  Deadlifts are great for your hamstrings.  Stand with knees slightly bent, hold one weight in each hand and bend over from the waist keeping your back very straight.  Bend as far as you can letting weights hang towards the floor.  Slowly come up and repeat 12 to 15 times.  On the last one hold the weights down there and do ten tiny pulses up and down.  Do two to three sets like that and you will feel it in the backs of your thighs the next day.\nThere are many things to do for your legs that don't require equipment but it would take so much room to explain them all.  Try reading fitness magazines, they always have great ideas.
684845
Depends on your muscle mass. It would be nice if you could bench your bodyweight.
1045045
IN general stick to about 2-3 sets of each exercise, with 12-20 reps per set. I would alternate upper body, then lower body, upper, lower, upper, lower, that way it gives your body enough time to rest that area, and you can stay moving, which should keep your heart rate up, helping you burn fat as well. Do major body parts first, chest, quads, back, hamstrings, shoulders, calves, arms, abs.\n\nIn between each you could do a set of 10-20 abs that would further keep you going and allow you to do more abs too which would help tone. Do lower abs first, then upper then sides.\n\nIf you need more advice, I would be happy to tailor a program for you.
447051
The average woman should be able to bench press 3/4ths of what she weighs up to 100% of her own weight... at least one rep.\n\nWhether male or female, they should be able to lift one rep (the average person) of their own weight.  I can lift atleast one rep of my own body weight.  And I consider myself as average in strength.  I am not saying it is easy to lift but it can be done more easily than most think.
1099376
Start with a weight you are comfortable with and do ten reps,add five pounds and ten more,add five and ten more.Then move on to another part of the body.The important thing is to not make your self so sore the first few times or you will not feel like doing it the next time.Keep it light until you get used to it.
46592
Basic power exercises such as bench press, barbell curls, etc.  Or if you are at a gym you can use the machines that work the large muscle groups.  \n\nA good beginning routine would be 2 sets of 10-12 reps   using a split training routine.  Such as:\n\nMonday:  Chest and Back 30 minutes of cardio\nTuesday:  Deltoids, biceps, triceps 30 min of cardio\nWednesday:  Legs\nThursday:  Rest \nRepeat as you can for the rest of the week. A routine such as this will provide your muscles with the rest they need to grow.  You shouldn't work the same muscles on consecutive days becuase they will need 24-48 hrs of recuperation.\n\nAnyway....hope that helps!
139878
I like to work my chest and shoulders Monday, Wed., & Fri.\nMy arms on Tues, Thur and Sat, Rest on Sun.\nAbs can be done every day.\nYou should buy a set of dumbbells (they cost about 50 cents per pound so you could get 2 20s for about $20)\n\nChest:\nIncline dumbbell press\nFlat dumbbell press\ndecline dumbbell press\npush ups\nShoulders:\nDumbbell military press\nArms:\nCurls\nHammer curls\nTricep extensions
723310
first of if u want to bulk up use big weights and less reps. max out and wait a couple days until u work out again. Bench press and those types of workouts military press, slanted bench press work.
855242
It depends on the individual. \n\nYour tall, which may put you at a disadvantage for heavy bench, but you're young still. If you take it slowly and try to obtain gains in size and strength in small increments you should do very well.\n\nSome people are naturally stronger than others. You need to eat right and set attainable goals. Work out for you and don't worry about others.\n\nTry for 185 on bench, then go for 200, 225, etc. Don't try too much too fast or you will destroy your joints, elbows shoulders, etc. \n\nIf you want to bench really heavy weight, you need to work out that way. Heavy weight, low reps, lots of rest between sets.\n\nGood Luck
194190
Start off with weightlifting every other day as it gives time for something in the muscles to breakdown and the next (alternate day) u work out it'll help u to put on more muscle mass.\n\nAlso, when the weights that you are using get too easy for you start off with something heavier...5 kg is quite a lot for a starter...maks sure u don't injure urself...dunno how old u are so a lil hard to really tell...\n\ng'luck!
809602
I have to agree with the other 2 answers a little bit. However benching twice your own weight is pretty rare.\nIf you are a RB, WR, or DB you should try to get you bench press to at least\n200. Again 250 would be better. Squatting 350 to 400 lbs would be great in helping to break takles and with your explosiveness.\nAs a lineman you would want to be much stonger although not in a strength to weight ratio.\nLine backers are typically the strongest (by weight ratio) players on a team. You have to be able to ward off blocks from O - linemen and be able to run with RBs and WRs in space.\nGet in touch with a strength coach and find a good weight training program and stick to it. It will be a lot of work but will be well worth it.\nGood luck.
704234
If you can only bench 100 lbs 20 times then you DEFINITELY can not bench 200 lbs. 10 times.  If you are going for size, high weight and low reps.  If you are going for lean muscle, low weight and high reps.  Lean muscle lasts longer if you take time off.  Abs are unique in that you can do them every day.  On abs don't bother with sit-ups or any of the machines just work them in sections.  Start by working your lower abs, then do your obliques, then your upper abs.  If you don't know exercises for each section go get an abs of steel or 8 min abs video from Target for $5.
195031
Absolutely!!! What's recommended is that you start off slowly to build up the PC muscle. Usually squeeze and hold for 3-5 seconds and let got for 10 seconds. Start off with doing sets of 10 reps. Once you feel comfy, you can do more, more often. The ideal time is holding a flex for 15-30 seconds. Try and get it to where you can do 3-5 sets of 15 reps. \n\nMy man has noticed a huge change since he started them.
948289
If you've never done any weights start with the 15 pounders and after a week increase to the 20's,more reps build muscle rather than bulk, but make sure you don't do arms everyday! you can really get hurt that way,group muscles need 72 hrs. between workouts.
459388
If you are really fat you may have to start slow. Try to do a bodyweight squat. Can you do them or do you loose your balance? Can you do even 1 pushup in good form?  Try bending over 10 times with straight legs and your hands in front of you, do you feel ok or does it kind of hurt your back?\n\nIf you had problems with that stuff, you need to start with machines. You need to concentrate on building core strength. Do 8 sets of situps, 5 reps each holding a light weight. Try to do them on a slight decline if you can. Do 8 sets 5 reps of hyper-extensions. Hold a light weight if you can, if not do body weight. In addition do 1 set of each of these with a weight you can get 6 to 8 reps.\n1 bench press machine\n1 incline bench machine\n1 military press machine\n1 lateral raise machine\n1 row\n1 front pulldown\n1 leg press\n1 curl\n1 standing calf raise\n1 set curls barbell\n1 set hammer curls dumbbell\ndo this 3 days a week, nonconsecutive.\n\nIf you can do all that bodyweight stuff ok, you want to do freeweights. Start with a 2 day split twice a week. Or maybe a 3 day split once a week. You might only want to do 1 set of everything if you are pretty badly out of shape. You can start with more if you are able.\n\nYou can build a routine with information here.\nhttp://www.exrx.net/
944200
Great question! I've done a variety of push-ups and I've seen better results with added weight. You might already have a nice set of muscles, but if you add weights you'll have more bulk. \n\nThere's one simple way to get bigger faster. Cut your rest time shorter no more than 30 to 90 seconds between sets. Longer rests let your muscles slacken by not stressing them long enough to stimulate growth. Shortening the rest reduces recovery time for your muscles, so you've more likely to completely fatigue them. So which workouts will give you broader pecs? Try the following: \n\nPush-ups : These are a great for the upper body and chest, but aim for perfect form before increasing number of reps and sets. Keep your entire body from head to heel in a straight line, and look down. Gradually such resting your feet (or hands) as on a bench or gym ball. Do about 2-3 sets of 16 to 20 repetitions each. \n\nBench Press : Lie on a bench, making sure your neck and lower back are in contact with the bench, and your feet are not too far from the body (causing your back to arch.) If your bench is too high (this too can cause the back to arch) then place your feet on a platform to avoid hyper extension of your spine and keep it neutral. \n\nTaking appropriate weights, raise your palms, keeping your wrist pronated and above the chest. Inhale and bring your palms down close to your chest. Exhale and push your palms up, straightening your elbows but not locking it. Do about 2-3 sets of 8 to12 repetitions each, feeling volitional muscle fatigue by the end of the set. \n\nBench Flye : Same positions as above except your palms are facing each other. Inhale as you take your arms down in an arc. Do about 2-3 sets of 8-12reps each. \n\nAs a variation, the bench Press or Flye can be done on gym ball in a supine incline position or supine bridge position for added work by the stabilizers.