Choose a weight that you can do eight times and do five groups. A person's 8rm (the weight you can only do eight times) is about 75% of his limit weight, so you can choose 45kg as your training weight. For example, this may happen.

In the first training:

Eight in the first group, eight in the second group, seven in the third group, six in the fourth group and six in the fifth group.

Don't worry, after training for a period of time, you can achieve five groups of eight. Then, when you are sure, try the last group as much as possible. At this time, it is best to have someone to protect you, and sometimes you can estimate it yourself. If you can reach 1 1 or 12 in the last group, you can safely gain weight. At this time, I think you can add 5 kilograms and use 50 kilograms as the next training weight. However, if the last group didn't reach 1 1 or 12, then in the next training, you still practice according to five groups of eight times.

In a certain training, the first four groups have 8 in each group, and you got 12 in the last group.

In the next training, try to do 5 groups of 8 times with 50 kg.

If you only made nine in the last group, then

In the next training, five groups of eight plans are executed.

It is possible that each group can't do 8, but after a period of training, all five groups can do 8, and then try to do it as many times as possible in the last group with some confidence in one training. Repeat the above steps.

This method is recommended, because your bench press has a limited weight, and the gym generally can't carry less than 5 kilograms.

When your training weight reaches 80kg, I think you can use the five times five final assembly method (which I am currently using). Read what I wrote first, and then I'll tell you about this aggravating method.