For chest what I currently do is I alternate between ultra wide grip bench press (hands one centimeter away from sides of rack), wide grip bench press (index fingers on rings) or my regular grip BP (pinkies on outer rings). For triceps I usually do my CGBP (hands about exactly between inner and outter rings) and JM press.
Do chest flies have good carryover to the bench press? What other exercises do you guys do when you lift raw? My powerlifter friend (who usually benches with Scot M.'s former coach) usually does decline benching, 2 board press, or just regular bench press when working on the bench press.
I know OHP is really great for tri's but I cannot do them heavy for a little while until I get my SI joints mobilized. I never did heavy tricep extensions for the sake of saving my elbow joints. Anyone have success with tate press, rolling tri ext.'s e.t.c.? What do you guys also benefit from doing that build your chest& tri's for raw benching? Thanks.