I have a relatively weak flat bench and have as of late have been putting forth lots of effort to improve it.
I have been trying to find out why is it that my flat bench is so much weaker in relation to my other lifts and what I can do to fix it but have not been able to.
I even gained about 6 lbs in a month to see if my bench would go up and it didn't even add 5 lbs to my max.
Here is some pertinent info hopefully someone can help me put it together and offer suggestions:
First I thought it was my triceps turns out it's not really that I can close grip about 90% of what I can flat bench for the same reps.
I started to do variations on close grips and found out that I can decline close grip the same weight for 1 or 2 more reps than I can flat bench.
I can incline dumbbell press more than I can flat dumbbell press.(weird I know)
I can military dumbbell press only very slightly less than I can flat dumbbell press.
My incline dumbbell press is crazy strong so it's not like my chest is just weak in general.
My military dumbbell press is crazy strong too so it's not weak shoulders.
I have been progressing on weighted dips and still bench won't go up.
My squats and pulls have been drastically improving as of late and bench won't budge.
Today I decided based on a post I read on here to stop flat benching for a while and instead decline bench which is something I have not done in at least a couple years for a couple months than go back to flat benching and see what happens.
So I tested out my 1RM to use for 5/3/1 on decline today(as main lift for chest day instead of flat bench) and my max barbell decline bench is 112% of my max flat bench. I am not sure if this is the best approach so as a last resort before actually doing that I decided to post this to see if anybody can offer up something to try that might work better based on what they think might be the factor contributing to the imbalance?