See I specified I know I haven't hit a "plateau" because I haven't benched that much and pretty much took a 2 month vacation. But thanks for making it obvious anyways.
I'll give a normal routine for me, keep in mind I am 5'10 and 155 pounds and I have noted that my diet will 200% have to increase by a lot.
MONDAY- CHEST: Barbell Flat Bench (3x5), Dumbbell Incline Bench (3x6-8), Dumbbell Flat Bench (3x7), Dubbell Flat Flies (3x10-12).. since its not the longest workout I also do cardio and abs right after this.
TUESDAY- ARMS: A1: Sitting straight barbell skull-crushers (3x8) A2: Standing barbell curls (3x6) B1: Flat bench 2 spot dumbbell tricep extension (3x14-16) B2: Dumbbell curls (3x6) C1: Rope tricep pulls (3x8-10) C2: Bicep isolating hammer curls D1: Standing DB Skull-crushers (3x6) D2: Hammercurls.
THURSDAY- BACK AND SHOULDERS: Barbell Rows (3x5), Overhead Lat pulls (3x8), Seated Rows (3x8), Pull-ups (3x12). A1: Rear deltoid cable lateral raise (3x12) A2: Incline DB reverse flies (3x10), B1: Standing low-pulley deltoid raises (3x6) B2: DB external rotation (3x12) C1: 3/4 DB shoulder press (3x8) C2: DB Shrugs (3x8).
FRIDAY- LEGS AND TRAPS: Squatting (5x6-10), Lunges (5x12), Calf Raises (3x12), DB shrugs (3x12) Barbell shrugs (3x8)
Things to note: Leg days vary, sometimes saturday, other times sunday as I tend to be busy during the weekend. I also haven't been doing legs for more than 6 months which was just a beginner's mistake on my part when I began to lift.
I dont have a video of me benchpressing at the moment, but I do try to keep the elbows locked, grip about 3 inches away from my shoulders and do proper breathing during every rep. About my shoulder hurting, you will notice most of my shoulder workouts are pulling movements rather than pushing, for the same reason that I really don't want an injury. When I bench on random occasions either one of my shoulders will simply not "feel" like they should and I would be forced to use extra effort on my back or arms, etc. Another thing to note that I forgot is that my elbows have previously been bothering me to the point where I needed an elbow brace for a few weeks, but I have stopped using it because they no longer hurt. They could however be causing my shoulders to put in extra effort, now that I think about it..
I strech a ridiculous amount throughout my chest workout, I have been told this helps.