Hello eveyone. Im new to this site, but not to lifting. I can benchpress 120 kg(270 pounds) for 2 reps and am constantly looking for ways to increase my benchpress. I have tried quite a few methods. The best one that worked for me is the partial rep method. I divide the benchpress into 2 portions the lower part and the upper part. I train the lower part one day where i do 5 sets of my 10 rep max, going up only halfway, focusing on control technique and tension on the chest and front deltoids.
The next workout will be the upper portion which recruits the triceps and the upper back/posterior deltoid region, where i only go down halfway, but with a very heavy weight, that i can lower and raise under control with no help. i do 5 sets. I always follow partial reps with 3 sets of full reps.
If anyone has any routines/suggestions on how to increase bench strength, i would love to hear them. I firmly believe that the best 2 exercises for upper body strength are the benchpress(which recruits 90%of your upper body) and weighted chinups/pullups. i base my upper body workouts on these 2.