I'm gonna go against the grain here and say bench press is not the best exercise for chest development; or maybe it is for some people and for some not. I've been benching since I started lifting 5 years ago and it's gone from 95lbs to 295lbs (no sarcasm) and my chest has almost not grown a bit. Maybe try it out for your main chest exercise, it may work for you. But bench for me has always worked my triceps and anterior delts more than anything. The best chest exercize I could give you is dips/weighted dips, followed by flys/db pullover to widen girth.
21 - 5'11'' - 180 lb
PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 203
P Clean 98 KG | Jerk 106 | Full Clean 106 |
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