How often should you bench?
If your upper-body muscles are still fatigued from squatting or deadlifting, it is pretty hard to make gains in the bench press. If you are working your body in an upper/lower split, rest at least 72 hours between these workouts. Try 2 days a week.
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About Bench Press
The bench press begins by lifting the bar off the rack, and lowering it until the bar is motionless on the chest before being pressed under control to the start position.
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