Kannikin's law, my friend, you have to understand that while doing bench press, you will also exercise triceps, so pectoralis major and triceps should develop simultaneously. These two places complement each other, so don't let one be too developed and the other not practice. You should focus on exercising triceps now, otherwise it will limit your muscle growth.

Weight gain depends on your own recommendation of both. First, a group of 20-30 moving bodies are vacated, and then the weight is generally increased from 10KG, that is, 40KG of rod fittings, depending on everyone's different situation. Each systemic circulation can be slightly stimulated. 1-2 group weighs 4-6RM.

Second, I prefer a group of 10/0 main bodies with 10KG, and then directly find someone to protect the maximum weight I can push. 2-3 groups have no strength to lose weight in turn and adjust according to their physical condition. In addition, we should find more people who understand and learn more.

However, it should be noted that the chest and back are large muscle groups, and it is best to practice once every other week, otherwise it will cause great muscle damage and be easily injured.

You can choose to exercise once a month until you are almost exhausted to stimulate muscle growth.