Q&A for How to Bench Press

Twice is good and plenty if you are working to failure. Work out the back legs and abs on other days if you want.

It depends on the person's weight, gender and age. Check out this link for more information: bench-pressing.com/bench-press-world-records

The bench press can be started by anyone with a few dumbbells. Lie down on your back, on a bench or even the floor if you do not have a bench. Start by holding the weights at chest level and slowly push upwards, hands away from chest. Pause at your peak range of motion, then lower the weights back to chest level. Repeat.

There are too many proteins on the market to suggest one. Your best option is to go to a supplement retail store and speak with the staff, who are generally very knowledgeable. Soy, hemp and other vegetable-based protein powders are the ones to look for. It is possible to get enough protein from your diet through fish, eggs, meat, soy products, legumes and pulses like beans and lentils, as well as seeds and nuts.

It is best to increase the weight only after you can do 3 or 4 sets of 10 reps with good form. Add additional weight to your second and third sets using 2 pound increments. Using smaller, more gradual increases has shown to give faster gains.

Optimum Nutrition Gold Standard Whey Protein has been a trusted brand for more than 15 years. It tastes the best, and results are definitely guaranteed for most individuals.

No, it's not. Accidents happen all the time. No matter how strong or good you think you are at it, a serious accident will most likely occur because all it takes is one slip.

Both actually. Before, eat a small meal rich in carbs, possibly a small snack during, and then a protein-rich meal after, to help with recovery.

Bro, do not get a mass gainer. They are all a waste of money. Focus on your diet - eat more and eat healthy.

Exercise. Just keep in mind that you won't likely build much until you hit puberty. Do pushups every day and use water bottles as weights.

The most proven ones are whey protein, creatine, multivitamins, and fish oil. Howver, hardwork beats all of the supplements and there is no reason to take them because you can get the same nutrients from whole, organic foods. If you want to gain mass, try going to the gym and structuring a lifting program with a chest, shoulders, a triceps day; a back and biceps day; and a leg day. Try 3-4 exercieses of 8-10 reps and focus on getting stronger.

Increase the chest.

Yes, but it would be easier and safer to find a local gym with equipment that you can use.

Yes, but it works mainly the chest. It does work the other muscles (ie: biceps, triceps, and forearms) to some extent, however.

Just do a little research; there are plenty of detailed plans available online. Pinterest is a great resource, but a simple search will turn up tons of results.

You can use a foam roller to roll out the muscle and relieve some of the pain.

I suggest starting weight training at around 16 - 18 years, depending on how mature your body is at that age.

Yes, the bench is excellent at building chest muscles.

You're only overdoing it if you're hurting the next day and can't Bench for the next 2 days. however I'd argue that you're being inefficient, and you could have shorter workouts simply by increasing weight and decreasing reps. take the weight you've got now. add let's say 5kg (about 10 pounds) then rep it out for five reps, 3-5 sets. next workout add 2.5kgs and keep going, upping the weight every workout.

Yes, assuming you're trying to gain more protein. Remember that it doesn't matter when you get your protein in during the day so long as you get all your protein in.

After a hip replacement, the most important thing is not to flex or extend your hips, or rotate them in any way. When you are lying on the bench and you feel that your hip flexors are feeling tight when your feet reach the floor, try elevating your feet with yoga blocks to keep the hips in a stable position with your knees at a right angle.