I have been stuck at the same bench press strength for a year or so and decided to just work on my upper chest by doing only inclines and dips for the last 6-8 months.
So I’ve just been doing smith machine incline presses, incline dumbbells and triceps, I also do type of superset where I take a 45 pound dumbbell on the incline bench and do press and a fly, press and fly for 10 reps each.
Well I went back to flat bench because I wanted to give my shoulders a break from the pounding they take with inclines. After a couple weeks I noticed my flat bench strength has increased by about 25 pounds. I put up 315 * 4 times and 335 one time.