Help with bench

[mailbox]

I want to start by saying I am not new to training. I have lifted for years with basic bodybuilding goals( I do not compete however). I have always struggled with packing on good quality weight without a lot of excess fat. I just finished a 10 week diet and my friends honestly say I look better than I ever have. Stats are 5'7.5" about 188lbs around 7%bf. Normally Im about 205-210. I understand that my overall strength will drop due to the weight loss, but i have always struggled with my bench. Deads and Squats are pretty good. I pull 515 for 6 reps and Squat 405 for 16 reps( I am talkin real squats, not those half-reps you see some people do). I know those numbers arent great but they are good for me and they are honest numbers. These numbers are at about 186-188 lbs. My bench however is shit. The most I ever benched was about 345 for 5 reps, but that was at 205lbs. I dont even want to say how much Im doing now. Can anyone recommend a good chest routine to help me develop some strength?

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[xcelbeyond]

My bench was also "not my strongest" lift. I also have bad shoulders - actually nearly tore off the infraspanatus on my right side. Here's what helped it tremendously.

I learned bench "technique" from a powerlifer that held state bench records in 3 (he was working on his 4th) different weight classes. He taught me the springboard technique - while the back is overly arched, you use a lot of lats in this movement. The grip is relativel narrow, which places more emphasis on triceps (my strongest bodypart) and off the shoulder.

I NEVER do singles but have used this method and at 49, 5'6", 190# <10% BF, got 5 reps at 350lbs - and this was the first of a 3-set teardown. Since then, the last 3 years, my shoulders have been on and off. I currently have worked back up to 315lbs for 7 reps - first of a 2-set teardown.

I learned this technique when I was 44.