[Seamus]

It sounds like you're not so much worried about your benching numbers, but more concerned with overall chest development.

If that's the case, I'd worry less about the flat and focus more on the incline bench and the pec fly. Those are the two that have really made my chest explode, and in any event the flat bench can really screw up your shoulders once you start going heavy if you're not careful (and sometimes even if you are).

[Switch]

Flat bench is tough on your shoulder joints. Switch to dumbbell bench pressing, as it is better for your shoulders, and you can't compensate for one weak arm with your stronger arm. It also helps strengthen the smaller muscles in your shoulder and upper back.

If you are plateauing on a lift, deload and work back up again. If you are topping out at 150 on the bench, deload to 120 and work your way back up. If that doesn't work, switch up your sets and reps. If you do 5 x 5, try out a 5 x 3 for a few weeks, or go the other way and go 5 x 10. Always consider your form if you are plateauing, also. I recently plateaued on the OHP and realized my form was off, I was using my legs to help build momentum and bounce the weight up. So I deloaded, fixed my form, and am now working my way back up again.

Additionally, try other exercises that work the same muscles. Weighted dips, pec flies, cable crossovers. I've found that for my bench press, my weak point is my triceps. You might be the same, hit the triceps hard.

[Travesty]

I did bench and incline bench for years.

Don't know it is because I have very long arms or what but it was always unnatural for me. Progress was hard and even at a young age my elbows and shoulders felt like they took a beating.

I have gained much more from weighted dips in overall thickness in my entire upper body.

Dips are the squat of the upper body, they aren't glamorized like bench but it builds much more muscle from all the balance and core necessary.

I dip 5x5 with 50lbs now chained to me (I weigh 205lbs).

Watch a video of guys dipping with over 100lbs they are absolute beasts.

[The Reactionary Tree]

You can reduce a lot of shoulder pain in your bench presses by where you lower it on the chest. Lower on the chest is better. You have less elbow flare which is a sign that you are putting too much stress on the shoulder joint. Lowering your press to your lower chest allows your elbows to be more tucked in reducing shoulder stress.

[StrikeBack]

I bench because I do powerlifting, but I always feel more chest in dips (which I do frequently) than while benching, regardless of grip width.

[roberto]

(02-03-2015 02:17 AM)Travesty444 Wrote:  

I have gained much more from weighted dips in overall thickness in my entire upper body.

Dips are the squat of the upper body, they aren't glamorized like bench but it builds much more muscle from all the balance and core necessary.

Sold! Cheers bro.