20 Ways To Increase Your Bench

1. Shoulders Back
When bench pressing your shoulder girdle should be kept in a retracted position.
2. Use Your Feet
Make sure your feet are planted firmly on the floor and do not come up during your bench attempts.
3. Visualize
Picture Yourself Doing the Weight
4. Lie To Yourself
Tell yourself that it is light weight
5. Squeeze Your Grip
6. Find The Right Grip
Usually its often founded in the middle but some people like benching wide/inner
7. Work On Weak Areas
Example if you have problems going down or back up work only on that section with weight usually weight you could rep out.
8. Use A Thicker Bar
9. Move Past Mental Barriers
Get over the "I can't" bullshit
10. Make Sure You're Warmed Up
11. Pyramid Up
Do Pyramid Reps, High Reps; Low Weight and Low Reps; High Weight
12. Take 3-5 Minutes Rests Between Heavy Sets
13. Stay Warmed Up
14. See The Top
Picture yourself getting that weight at the top.
15. Keep that Chest Up
16. Keep Glutes Down On Bench
17. Deep Breath Before Lowering Bar aka Don't hold your breath.
18. Use Your Lats
19. Work on Training the Helper Muscles
20. DO NOT Over Training

Workout (Hour to Hour & Half)

5 Sets of 10 On The Bench
5 Sets of 8 For Dumbell Press
3 Sets of 6 For Dumbell Flys; make sure to get full range.
5 Sets of 8 for Curls
5 Sets of 8 for Hammer Curls
2 Sets of 50 for Wrist Curls (Feel that forearm)
5 Sets of 10 of Kickbacks