The benefit is that you'll be fresher and can lift more weight, which puts a greater amount of stress on the upper pec fibers and could lead to more growth. And how many exercises should I do in order to train the muscles? Place one foot slightly forward, brace your core, and pull the handles downward and across your body.
If your goal is as your bio say to gain strength, then you want to be aiming to complete 4 - 6 reps per set and follow one of the strength routines detailed in the link below.
You could also be setting unrealistic expectations in terms of lean body mass.
Otherwise, switch to 3 bicep exercises and perform 2 sets of each.
You can overload the muscles using Dougs 4 Day Split, and virtually every other routine from this site, it just comes down to how good you personally respond to it.
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