Im 320lbs guy with 400lbs bench press and 280lbs OHP. I constantly improve my lifts more and more, but recently i noticed problem with my bench press. During heavy bench press I started to feel “bad” tension in my chest - especially upper chest (like chest couldnt handle the weight), and with even heavier weights my body change bench press to something like close grip bench press ( elbows tuck in way too much and all the work is done by triceps and shoulders)
After many hours of reading about technique and analyzing my previous training plans, I came to the conclusion that chest is my weak link in the bench press and most of the work is done by triceps and shoulders.
In all my training years all i did was flat bench press, i NEVER did any other exercise, i never did any dumbbell presses, flyies, incline presses, NOTHING only flat bench for like 5-8sets and it was all for my chest training. Even with 5/3/1 that i started 5month ago i keep that habit, and after main 5/3/1 bench press I’m always doing 3-5sets flat bench press as supplemental work
My main goal is strength, and i think short-term solution would be to change my grip to really narrow and take advantage of my strong triceps and shoulders. But I am only interested in long-term solution, so I want for couple of cycles focus on improving my chest to match my triceps and shoulders strength and then in the future hits big PRs thanks to strong triceps, shoulders and chest.
Here is how my upper body 5/3/1 workouts looks like for last 5 months
Bench press (sets/reps/weight depending on the plan FSL, BBB etc)
Lat work 5x10
OHP (sets/reps/weight depending on the plan FSL, BBB etc)
Lat work 5x10
What should I change in this plan to best fit my current goal - Improve lagging chest especially upper chest to match my triceps/shoulders strength and mass.
Thank you for your time and sorry for all my grammar mistakes