Ah, the biggest bro-lift of them all: the bench press. If you’ve been to the gym at all, you know what it looks like. Any large-scale chain gym is sure to have several benches filled with people looking to add mass and strength to their chest.

Yet, for most, the goal is never reached.

Why? The Bench Press, moreso than any other compound exercise, requires precision programming. If you don’t lift with the correct amount of volume, within the correct repetition range, with certain goals and metrics for success, you’re not going to see the results you want.

So what does “right” look like?

To begin, you must understand the concept of overall work and volume. The chest is one muscle group that can not be underworked or overworked if you want to see results–the amount of sets and repetitions you do has to be spot on.