If you are a body builder: F*ck the flat bench. Not worth it at alllllllllll. If you are looking at a strength focus with a strong 3 lift total and can't get around the worst, most outdated exercise of all time here are tips that have helped mine shoot up 250 pounds in first 3 years of training.. 1) Technique, when doing 1RMaxes, the technique you should be using is ALOT different then when you are working in the 8-12 rep range. Suck the elbows in as much as you can, take a slightly narrower grip, and lower the weight to the lower rib cage area while keeping elbows pinched to your sides as tight as possible and locking the shoulder blades in together. Then use the momentum of the weight coming back towards your face from the elastic energy you created from the above technique to get out of the hole.. To work at lockouts: 2) Practice floor presses, or surplus presses, working with your 1RM normally for 3-6 reps. This will allow you to get used to the weight in your hands and engram mid ROM explosiveness. 3) I don't think I have met one guy who has made huge acute bench gains that didn't attribute part of it to Free weight, BB military pressing. MPs help alot with flat bench, almost more than any other accessory. Remember, flat bench strength is NOT chest strength. Very little chest is actually activated when looking at the movement as a whole. There's a lot of delt, tricep, and technique that go into flat bench strength. . When doing your 1rm think of it more like a "throw" instead of a press. Flat is a horrible exercise for overall chest hypertrophy, has little to nothing to do with someone's overall strength, and has a way higher risk to benefit ratio.
However, if you are competing, trying to up a 3 lift total it can't be avoided. A good example of the extreme claims I have made can be found in Pete Rubish. 800+ Deadlift for REPS, 700 pound squat, and can comfortably hit only 365 on flat bench. . I think his 1rm was 405 kicking and screaming. So obviously flat bench has very little to do with someone's overall power and I don't understand why someone always ask how much u bench bra when trying to size you up. For those purposes deadlift will always be king. Sorry for the rant but its the truth mang good luck and keep us posted on your progress!!!!!