How many times a week should I bench press in order to achieve optimal results? This query often emerges among fitness enthusiasts who are keen on enhancing their upper body strength and muscle mass. Is there a universal standard, or does it vary from person to person? Considering factors such as individual fitness levels, workout intensity, and overall training goals becomes crucial. Should one prioritize volume over frequency, or is it the other way around? In a pursuit of hypertrophy, could it be beneficial to integrate this fundamental exercise into a split routine, targeting specific muscle groups on alternating days? Furthermore, what role do recovery periods play in maximizing gains? How does the frequency of bench pressing interact with other compound movements within an overall program? Ultimately, what guiding principles should one follow to tailor a regimen that aligns with personal aspirations while minimizing the risk of overtraining? Would it not be wise to consult with an experienced trainer?