I'd look into westside barbell bro. They have trained 5 athletes that have held world record benches. Squat and deadlift world records they have trained 20-30 guys in those. There is a westside barbell bench guide on rogue fitness website for like 20 bucks.

stop worrying about the weight unless you plan on power lifting in competitions. dont get stuck in a dick measuring contest at the gym about how heavy the weight is you are pushing. i have saying that i use for bench press. if you cant get 8 lower the weight. so what are you a guy who wants to look better and get a better physique or a power lifter?? of course its ok to go lower rep heavy weight sometimes but generally i say fuck what other people are lifting im doing me:)

barbell bench is all about technique and the weight you push comes down to goals if your a power lifter you need to be focusing on your weights , if your a bodybuilder you need to be focusing on the mirror and the kitchen, weights are irrelevant its more about the quality of your workouts. if your a power lifter youtube is your friend to learn technique watch dan green , peter rubish, stan efferding , etc etc. if your goal is bodybuilding your already going down the wrong path moderate weights are used in bodybuilding and having heavy weeks and volume weeks having things planned. your diet can also effect your lifts not enough carbs = no energy not enough protein = not enough repair .

I had the same problem brother. My friend who's a power lifter told me to do heavy pause presses. 2-3 second holds. My bench went up 30 pounds and I was doing more reps.

You could always take the powerlifting approach.. 5-3-1 or you could just do doubles for a week or two, then up the weight and do it again for another week or two.. but I found pyramiding up and down is the best. 10-8-6-4-1.... 1-4-6-8-10. increasing weight going up and decreasing on the way down... I'm at 335lbs bench right now trying to get to 350-375 by my meet in Jan.

Like everyone below said handplacement is key, keep shoulders planted on bench, and feet flat on ground pushing down. Also, doing close grip bench after you bench and again on another day I do it on arm day. Will increase your triceps which will help you bench more.

I was very lucky with football to have some incredible strenght coaches. For me it comes down to hand placement, pairing bench with bent over rows (not super sets but rows before bench),and breathing. Sound simple but I can lose 20lbs off my bench with poor hand placement. Try every other week to work in some negatives. nothing crazy use a weight you can rep for 3. The key is control you want to be able to put all your power into the push.

I'm not a pro but I started doing fly's at different inclines and incorporated standing cable fly's. And after a couple weeks almost a month I went back to flat bench. My bench had went up by 30lbs. From 180 to 210 for 8 reps. That's what worked for me. Doesn't mean it's for everybody. That's what makes this thing called weight lifting so much fun for me. I'm constantly learning and tweeking my methods. Trial and error are my greatest teachers. Plus anytime I need help my brothers on eroids always come through with solid info. Hope this helps.

Best advice I can give you if form. Form is the key to lifting heavy weight properly and maintaining a healthy body. I found when you lay down and use your shoulders as a platform; this stabilizes your upper body and allows you to get a solid base when pressing. You have to keep them solid to maintain your press foundation.The bench press is a compound movement. Requiring several muscle groups not limited to but including, pecs, lats, tris, glutes, rear delts... in order to increase overall strength you must increase the strength of each corresponding muscle group. Negatives and 1MR really helps build overall strength. You could also alternate reps range per training session.

Again bro, look at Arnolds, rear delts.. there driven into the bench and the weigh remains in line with the base, making it easier to lift more... form is the most important aspect of compound movements...

I used the "add 50lbs to your bench" app on andriod. It's 14 workouts, I benched twice a week. And it helped me achieve my goals In 7 wks. Went from 245 max to 285.
I changed it up for a while, then went back to that program and it went up to 315.

It's not an easy program, especially twice in week, but I was able to surpass the recommended reps some days and it works if you just follow it to the tee.
Plus the way it's layed out you can use it to up your squat max or whatever. Doesn't have to just be bench.

Grabbing the top of the bar and rolling your wrists downward before you lift off locks your shoulders in place. That combined with a nice flat back and good form like others were saying will add poundage. Also tweaking your grip, as was mentioned.

Working on your squat and deadlift will also help your bench increase. Change your routines often.

I remember how great it felt the first rims I hit 200 on bench. Now my PR is 375, and I'm doing about 23-25 reps with 225 without stopping. Just keep at it.

Bench press, oddly enough, is most connected to calories intake over other lifts. Up your calories and get your form on point.

Learning to squeeze your back and use your lats is uber important, as well as making sure your lats, delts and tri's are recovered when it comes to bench day. In other words don't do tri's, shoulder or back a day or 2 before Chest day.

Wanting a bigger bench means a willingness to put bodybuilding on the back burner and focusing on the lift for a season.

What is your goal one rep max? Ten rep best? It just PR whatever you can get?

pushups to failure 3x a week for 4 weeks. Your bench press will go up. If it gets to easy add a weight plate to your back.

Are you using a spotter. If not do so and get those extra reps in. Also heavy flies

Have u cycled before?

Try using bands and chains.

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