I'm not really pro, but try help with my understanding... High reps = toning. Low reps = muscle gain.. If wanna tone, then you can do 3 sets until failure.. Best to do incline and decline as well (3sets each).. If wanna gain muscle, then you will need to add weights or resistance band to drop down your failure reps to 8-12 per set.. And if wanna gain, incline and decline is a must.. So make sure you do 3sets each...