I’ve being doing bench presses in an attempt to improve my abysmal bench press. It is fun doing them, probably because its not one of those lifts that sucks the life out of the nervous system, yet it looks like a decent weight is bobbing up and down. I use 10 kg plates to make it look like there is more weight than there is
90 kg × 2 reps, 91 kg × 3 reps
92 kg × 2, 2 reps, 93 kg × 2, 2 reps + bridge benches 103 kg × 1, 1
reps
95 kg × 2 reps + bridge bench 105 kg, 90 kg × 3 reps + 95 kg × 2
reps
96 kg, 107½ kg bridged
The technique on this lift is to shrug the shoulders back into the bench, this puts the shoulders into a stronger more stable position. A side effect of this is a big chest with a better pulling angle for the chest and lats, additionally arching the spine puts these muscles into a more favourable pressing line.