I would recommend a westside program. There are a lot of articles here from Dave Tate on pressing. My raw bench has gone up 50 Lbs in 14 weeks using the training technique and tips from the westside program. Also you can go to www.elitefts.com and look through the articles there. I hope that helps.
I tried it but couldnt handle to volume!- it blew me away ( i even dropped it down by about 20%) i didnt keep up with his recovery recommations but thought the volume reduction would make up for it. my loads were droping in the lifts after the first 3 weeks. maybe that is to be expected?but it felt just too much. i like to feeling of recovering enought so each workout i at least feel as strong if not stronger than the last workout
The workout that I suggested is very good for raw benching, it'll take care of the sticking point, also the speed work will help, if you're a slow bencher then modify DE day to speed bench every other week instead, always listen to your body.
Work your lats with high volume, total 60 reps per workout, 4x15, 6x10. Also work your upper back/traps 40 reps, 4x10 , 3x15. Change the exercise or rep/set structure when you feel that the exercise is getting easier, about every 3 weeks or so.
With this whole program, if you're start feeling beat up take a workout off.
I would do speed work every week and do the dumbell and military pressing after the speed work. There is also a good article for raw benching on readthecore.com by Matt Reynolds, it might be in last months issue, but its on there.
Thanks a lot for the post, I'm interested in doing this when I change programs in January. But could you elaborate a little more for those of us with only some knowledge of Westside? The first bit (bench and board press) is ME day, to be done once a week? With no assistance exercises, or with the tricep stuff listed? And DE day has more than just the 5 or 8 sets listed right?
I highly reccomend Waterbury's programs. The first routine I did using his 10X3 method which jumped my bench from 315 to 375lbs with in 4weeks. Recently I've done Waterbury's quatro dynamo which helped be go from 405 to ~445lbs on bench. Doing these programs increased all of my lifts as well not just my bench.
Like Waterbury has said, "something about 10x3 hits a sweet spot."