10 8 6 4 2 Bench Press Chart
The bench press is a popular exercise that focuses on building strength in the chest, shoulders, and triceps. It’s a great exercise for anyone looking to build upper body strength, whether you’re a beginner or an experienced lifter. One of the most common questions people have when it comes to the bench press is how much weight they should be lifting. This is where the 10 8 6 4 2 bench press chart comes in.
What is the 10 8 6 4 2 Bench Press Chart?
The 10 8 6 4 2 bench press chart is a weight lifting chart that is used to determine how much weight you should be lifting for the bench press. The numbers in the chart represent the number of reps you should do for each set. For example, if you’re doing a set of 10 reps, you should use a weight that you can lift for 10 reps. The chart is designed to help you progressively increase the weight you’re lifting as you get stronger.
How to Use the 10 8 6 4 2 Bench Press Chart
Using the 10 8 6 4 2 bench press chart is simple. First, decide what your one-rep max is. This is the maximum amount of weight you can lift for one rep. Once you know your one-rep max, you can use the chart to determine how much weight you should be lifting for each set.
For example, if your one-rep max is 200 pounds, you would use the following weights for each set:
- Set 1: 80% of your one-rep max (160 pounds) for 10 reps
- Set 2: 85% of your one-rep max (170 pounds) for 8 reps
- Set 3: 90% of your one-rep max (180 pounds) for 6 reps
- Set 4: 95% of your one-rep max (190 pounds) for 4 reps
- Set 5: 100% of your one-rep max (200 pounds) for 2 reps
It’s important to note that the 10 8 6 4 2 bench press chart is just a guideline. If you feel like you can lift more weight, go for it. If you’re struggling with the weight, lower it. The chart is designed to help you gradually increase the weight you’re lifting, but it’s not set in stone.
The Benefits of Using the 10 8 6 4 2 Bench Press Chart
Using the 10 8 6 4 2 bench press chart has a number of benefits. First, it helps you track your progress. By gradually increasing the weight you’re lifting, you can see how much stronger you’re getting over time. Second, it helps prevent injury. By using the right amount of weight for each set, you’re less likely to injure yourself. Finally, it helps you stay motivated. Seeing your progress over time can be incredibly motivating and help you stick with your workout routine.
Tips for Using the 10 8 6 4 2 Bench Press Chart
Here are a few tips to keep in mind when using the 10 8 6 4 2 bench press chart:
- Make sure you have good form. Using the right form is essential for preventing injury and getting the most out of the exercise.
- Start with a weight that you can comfortably lift for the recommended number of reps. You can always increase the weight as you get stronger.
- Rest for 1-2 minutes between sets to give your muscles time to recover.
- Don’t sacrifice form for weight. It’s better to use a lighter weight and have good form than to use a heavier weight and have bad form.
Conclusion
The 10 8 6 4 2 bench press chart is a useful tool for anyone looking to build strength in their chest, shoulders, and triceps. By gradually increasing the weight you’re lifting, you can track your progress, prevent injury, and stay motivated. Just remember to use good form, start with a weight that you can comfortably lift, and rest between sets.
