In Poland we bench 2-3 times per week, usually 3 because benching is fucking easy and triceps/chest recuperates fast.
Here is programme I got from natural powerlifter sporting 480lbs+ bench press:
week / day1 / day2 / day3 + paused narrow grip bench, it's in KGs and for designed for 140kg bench press max. Just multiply everything by your max/140kg if you wanna use it.
1. 120 5x3 110 4x5 105 6x6/95 4x4 pauza 2s
2. 115 3x4 125 3x3 110 3x6/97.5 3x4 pauza 2s
3. 130 2x2 115 4x4 125 4x3/100 3x3 pauza 2s
4. 120 3x4 115 4x5 130 4x3/102.5 3x3 pauza 2s
5. 120 2x5 135 2x2 115 2x6/105 3x3 pauza 2s
6. 135 4x2 125 3x5 130 2x4/107.5 3x3 pauza 2s
How to bench press?
You must by all costs learn how to arch your back. First try to lay on the bench with legs slightly behind the bench. Feet solid on the ground. Then slide yourself in the directions of your legs slightly, legs still in same position as before, ass NOT on a bench. It will look like gymnastic exercise:
0:11, not sure how it is called in English. The only difference is that your upper back is on the banch. Then you ask someone to "give" you your barbell. It is very important because with heavy weights you won't be able to hold your position if you unrack the barbell all by yourself. position it just over lower portion of the chest, preferrably over the line where your chest meets the abs. Slow negative and on the positive portion of the movement always remember to press "forward", not "behind". You don't wanna be over your upper chest at the end of the movement. Straight line = less distance = less effort = better result.
Good luck.
