The Beginner's Chest Day Workout This three-move routine will help beginners learn how to lift better without resorting to mindless barbell bench press reps. Once you go through a month-long cycle ...

Any of the bench press fly variations mentioned above could work, and keep the reps higher. Aim for 3 sets of 10 to 12 reps, focusing less on load (you’ve got some fatigue on you now) and more ...

How heavy should weights be for bench pressing? For absolute beginners, starting with 5-pound or 10-pound dumbbells is a good way to get comfortable with the bench press movement.