I have been training for about 1 year now, I started out at around 130lbs, and now i weigh about 165lbs at 5'11, still skinny, but not nearly as bad. However my flat bench has always sucked, I plateaued at benching 130lbs, even gaining weight my flat bench went nowhere for almost 4 month,s finally a deload and rep range change got it moving again, and though a whole lot of fighting it I got it up to a 190 easy max, 195 "good day max"
After another 3 months with literally not a single pound of progress I ran smolov, maxed out at a easy 205 but failed at 210.
For the moment I am happy with my 205 bench, I have been pounding flat bench and close grip bench almost exclusively for a year now.
I have done dips, and incline before, but I always stopped because I figured my issue may be overtraining.
However I think if its possible for a muscle to become accustomed to a lift, mine is to flat bench, Ive certainly done it enough.
I like doing fullbody workouts as I only have a barbell, dipping and chinning station, and dumbbells with enough plates to go up to 55 each. and i have in the past done the basic the bench, row, squat, OHP with a few assistant exercises and I am thinking of replacing flat bench with incline bench and dips. I figure this will get my chest and triceps growing again. but will it maintain my flat bench? and for that matter, WILL it let me make good progress again?
Generally up until about 180, I would stall for weeks/months, and then make 5lbs per workout strength increases for a while, so that is while I am suspecting I am just used to the exercise and need something new. Plus I want to work on my back and legs some more and just worry less about increasing flat bench