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Enter Your Bench Press SetBackoff Sets
Warm-Up Ramp
Bench Press RPE Guidelines
Bench Press RPE Tip
Paused bench press typically feels 0.5 RPE harder than touch-and-go at the same weight. Adjust accordingly when comparing sets.
Bench Press RPE by Training Phase
- Peaking: Top sets RPE 8.5-9, backoffs RPE 7-7.5
- Strength: Top sets RPE 8, backoffs RPE 6.5-7
- Volume: All sets RPE 6.5-7.5
- Technique / deload: All sets RPE 5-6