Ive been doing weights for about 2years and got more serious over the last 10months.  We all know by now bench isnt the way to prove how strong you really are i do know that before anyone points and laughs and thinks im sterotypical haha...but lets face it when strength is tested between friends or its in conversation the question is "so how much can you max bench" and obviously we take pride in saying 200lbs or whatever and youre weight being the highest and you actualy feel like your work has paid off. 

Im 145lbs (66kg) and 5.9ft.  Max bench is 80kg roughly and i normaly have my first bench sets 5 reps of 67kg and 3 sets of that with 1min-1.30 break depending how good i felt at the end of the set.  After that i do flys 15kg each and 6 reps 3 sets then 3 sets of dumbell presses with 15kg (i cant fit more weight on as i do all of my workouts in my house ) and i do 12 15 12 of that to mix it up a little.  Yes i do these in different order when i do them and i usualy throw in 3 sets of 52kg doing 10 reps in between some of that.  I just wonder if anyone can recomend any bench workouts specific to actualy benching that might have worked for them that i can at least try and see if i see a significant improvement, thanks in advance to everyone that reads and answers.

In Bench motion the Muscle Working is Triceps and Chest!

Try Doing Dumbell press on Incline bench
Or Bench on Incline bench. They Helps you Use the Chest Muscle Outside them you're using!

I do that on the gym to Improve my Bench.

Have been working for me!

And Triceps, Do Triceps Draw, Dips, Or Warm up at the bench without any Weights on and keep the Grip smaller! That will Work your Triceps more!
Or Push-Ups as Mr.Awesome said!

// Ento

Alright thanks for the input guys!

When i read your post again i Realise..

As Jetdav says..

Warm up..
When you get's near your Max weight.. It's onl 1-2reps.
More then that will not increase any muscle.. Just make your weaker for the Moment..

Try warm up with the Bar first.. 10reps.

Then 45-50 maby 55 x 10reps,
60-65 5reps.
Then do 65-70 5reps x 5sets..

So by maxing is not giving muscles.. It's the Rep..
Take a weight that you feel you can take 10-15reps.

And you will be better..
Once again.. MAXING IS NOT GOOD WITH MULTIPLY REPS!


// Ento

To increase the bench.. work the muscles that requires the bench.  Lats, Triceps, traps, and chest.  Also, your workout routine should looks something liek this on your bench day.. Well, this is my old routine, I changed it up (I don't know what it will be from now on, seeing as I am following my trainers workouts)  My old routine was this:

Bench: 135x8, 155x6 185x5 205x3 215x2 or 225x2 or max out for 1 rep.

             THEN

Rotate between these.. start at 1, go to 2, and then 3.  then start over the laps.

Flyes: (lap1) 30x12... (lap2) 35x12... (lap3) 35x12
Inclined Dumbbell Bench: (lap1) 60x8...  (lap2) 65x8... (lap3) 70x3
Standing Dumbbell Shoulderpress: (lap1) 50x8... (lap2) 55x8... (lap3) 55x8
And finally, Bodyweight dips:  (lap1) BWx15...  (lap2) BWx15...  (lap3)  BWx15  If you can do dumbbells with these, go for it, but I find these are extremely difficult after the presses


After your laps are finished:      Every 3 weeks do Floorpress.  Get a powerrack, I set it to 22, just enough so you can do the lockout phase of the bench, only lift it 3-4 inches.

225x5  245x5  275x5  295x5  315x5, and if I can, 335x5

Then maybe do some Reverse Tricep Curls on the cable machine... But if you still have energy to do very much more, you didn't work hard enough.

That was my routine.  Obviously the weight is fitted to me, if you can do more than me, do it.  If you cant, lower it.  but you shouldnt over work yourself, and EAT WITHIN 10 MINUTES OF FINISHING YOUR WORKOUTS


For bench, week 1: max out.   week 2:  do partial movements.  week 3:  do as much weight as possible for 5 reps.  Only do 5 reps.  Week 4:  Do explosions, 5 reps lighter weight than last week.  Week 5: repeat week 1,  Week6, repeat week 2 etc and so on.