Most people either have a dominate push (BP, press, dip's, etc) or a dominate pull (chin, row, upright row, etc). The few that have a somewhat balance between these two are the outstanding PL's or Olympic lifters. Can always improve your shortcommings in any version of push or pull.
Not sure if RR is more concerned with his numbers on the BP or muscular development. Right now it seems to be the weight on the bar. If RR has a power rack in his gym, than plan a workout using the three pin position and watch the BP take off like a rocket. Even locking out at the top position (3-4 inches) for reps is excellent. Should be using 100 over your normal flat BP at that top position.. In other words, used more weight than your accustomed to using, for heavy partial reps. I don't mean doing partials after your normal reps. Those are not true partials in the true sense of the word. Have a whole set (and workout) devoted to heavy power rack partial reps (three pin position if you can). Try a regular BP once a week to check progress. And surprise, you shoud be adding muscle mass along with the power you gain. 4-6 week cycle on the Power rack. Negatives can also be very effective with this type of training.
No power rack? Than the 5X5 system, as suggested on this thread, is very good. Use heavy weight but never go to the point of failure on any set. If you really want power, but not always increased muscle size, than do set's of 3's for 5-6 sets. Again, never to the point of failure. Failure, in simple terms, is when the bar can no longer be moved by yourself.
Another method that has worked for a lot of guy's is different hand spacing during a workout. Start with a wide grip (if you can almost touch the inside of the collars...that's good) for a couple of sets. Than a middle grip and last, a close grip (6-8 inches apart).
The PBN has helped many men increase their Bench strength. As has weighted dips. Miliary presses (push/jerk press also) tranfer's well to benching power. These three movements hit the triceps and anterior/laterior delts strongly. That's where the basic BP power is. The pec's are the lesser involved in benching.
DB's should be used, from time to time, to insure an equal balance of power in the left and right arms, so feel free to use them in a power workout. Personal view: As for me, I stopped using them a long time ago. I found that anything above the 180lb+ range was just a pain in the butt for me. Have to take up the workout time of two spotters, have to get in the "just so" position, etc.
BrainX gives good insight. The more you rep an exercise with-in a week, the better you get at it. And that Lone Star stud, also. But TexR should turn up the volume to some choice heavy metal. That "Your beautiful" is not manly man's music for Texas. If music like that, I would avoid the men's locker room and take my shower's at home. Good Luck.
