how many bench press reps should I do to maximize muscle growth
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To maximize muscle growth through bench pressing, and suggest focusing on a repetition range that can induce hypertrophy. This can span from as low as 4 reps to as high as 30 reps per set 1. Importantly, the key is to approach, but not necessarily reach, muscular failure. This means performing sets until you are within two reps of failure—also known as "reps in reserve" 1.
Additionally, it is beneficial to vary your repetition ranges to maintain engagement and maximize different mechanisms of muscle growth, like metabolic stress, mechanical tension, and muscular damage 2. Balancing your workout through varying repetition schemes can also stimulate different pathways of hypertrophy and help prevent workout monotony.
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