Train it at least twice a week, and make sure your mainly doing close grip. This is what the powerlifters do, because the triceps are usually the weak link in the bench, and they are the prime mover at the top half. Also, im sure you wouldn’t mind bigger triceps.
Yeah, I suppose I wouldn’t mind bigger triceps. :-/
Anyway, train 10 X 3 twice a week, or once and have a lighter day?
Depends on how much you want a bigger bench. If it’s just to push more weight for fun then do it 1-2 times per week and keep everything else in the same line. But if you need to bench more and bench is a priority then I would suggest doing that lift 3x per week. I have used 10x3 before for bench and it worked like a left handed hooker (well) for me.
But in hind sight I would only do two days of 10 or 8 x3 and then a day of max effort and a day of plyo movments for that ROM. So that is 3 session per week with 4 workouts. I find that way you get ample time between the intensity of the 10x3 sessions. The ME and plyo day (DE i suppose) tend to be much less volume for me and are easier to recover from. That being said a ME day for me is mostly sets of 1 after some sets of 4-2. Some people put more volume into their ME days than I do.
So I’d say it’s likely going to be good for you and work well but it needs some filling out if bench is REALLY important for whatever reason.
Also, if your bench is stagnant I would also recommend quitting it for a bit and focusing on your ability to pull both vertically and horizontally. this really is what allows me to press hard i feel.
Good luck and be sure to check the form on camera if possible.