i was HORRIBLE off my chest when i started training for power lifting and got under heavier loads. If i ever failed, it was off my chest. I’ll give you my training program for bench which was from November 2010 - May 2011. I followed this with the exception of the two meets I peaked for. I also train completely raw, thing iv’e used is wrist wraps for bench.
Monday: 5/3/1 for bench- deload every 4th week, the whole deal. followed by heavy triceps, a lot of heavy two board work and every once in a while I would switch it up and do heavy DB’s for max reps. either flat bench or floor press. followed by general upper body, a little more tricep work, and a lot of back and rear delts. (trx, band pull aparts, face pulls, band face pulls, db rows, and the list goes on). i pretty much used this as my dynamic effort day.
Tuesday: ME Upper- For three weeks I would pick a ME exercise (reverse band bench, two board press, floor press, flat bench).First week I would work up to a 2-3 RM and the second week I would work up to a 1RM. Third week is a deload. The rest of that day would be low volume and intensity and the muscle groups I would train would just be whatever I didn’t get to on Monday.
overall this worked great for me. I wasn’t a real beginner when I started this. I had Been lifting 5 months prior to starting this program. My bench went up from about 235 to 300 within 6 months. Hit 225 for 12 also pretty easily. All credit goes to my training parter for this program though. But with that being said really pay attention to your form. make sure your arch is good, elbows are under your wrists, wrists are straight etc.
IMO if theres a
fault in your form, it’s gonna rear it’s ungly head either during the descent of the lift or coming off your chest. Any way good luck.