First, unlike the “touch and go” way of benching try pausing the  
bar for a one or two-second count.  Yes, you heard me.  Pause  
the bar. That’s what us meathead powerlifters have to do to get a  
record attempt in a bench, not the gym touch and go.  What am I  
talking about?  Well, I am talking about stopping the bar on your  
chest, holding it for a two-second count and then pressing the bar  
to the top and repeat.

Let me explain. If you are doing 2 sets of 6 with lets say 275  
then you would now execute 2 sets of 3 reps, pausing each rep  
for a two second count with the same 275.  The best way to  
perform this is to have a partner or an individual who you can  
trust count the two-second pause out loud.  When you lower the  
weight down, stop it as soon as the bar touches your chest.   Do  
not relax or exhale.  When there is no movement from the bar  
and it has come to a complete stop upon your chest your partner  
(or spotter) should immediately start counting; One thousand one.  
One-thousand-two. PRESS!   As soon as you hear the letter “P”  
explode with all you have, exhaling out, and then at the top take  
a deep breath, hold before ascending the bar and then repeat.  
This will take at least three weeks to get used to and then watch  
your bench blast.    Also, accent this routine by performing  
weighted dips for pauses as one of your auxiliary exercises.   
Perform your normal warm up sets and then do 2 - 3 working  
sets for 3, 5, or 8 reps per set, pausing each rep for a one  
second pause.   Start out moderately heavy and then increase  
the poundage each set, each week.

The objective of the above routine is to work up into the  
weight that you would normally perform 2 sets of 6, then do a  
full two second PAUSE with that weight for 2 sets of 3 reps.  
Remember do not let yourself relax at the bottom of the lift. It is  
very difficult. I have implemented this routine with several individuals  
and it has increased their bench maxes dramatically. 

Train the Triceps for a Big Bench 
  
Don't let anyone try to tell you the bench press is about pec  
strength. These people don't know the correct way to bench and  
are setting you up for a short pressing career with sub-par weights.  
If you ask a bench presser how to get a big bench, he will tell you  
to train the triceps. This doesn't mean doing set after set of  
pushdowns, kickbacks, and other "bodybuilding shaping" exercises.

Here are some exceptionally hard but effective triceps strength  
gainers for a big bench, heavy triceps extensions and close-grip  
bench pressing type movements such as close-grip flat bench and  
incline close-grip bench presses, close-grip board presses, and  
close-grip floor presses. Various barbell, dumbbell and cable  
triceps extensions should also be staples of your training program.  
Bottom line: Train the triceps!

Raise the Plate or Bar! Shoulder development is very important,  
and so is shoulder strength. There are three type so deltoid  
movements performed for shoulder workouts – a pushing exercise,  
a side and rear movement. Now if you work regularly on all  
three movements you will develop a set of broad thick strong  
shoulders.  Take the front delts for instance. They area important  
muscle for most pressing movements. Plate Front Raises isolate  
the anterior deltoid heads with minor stress placed on the traps.   
Start by taking a shoulder width stance. Stand with your arms  
straight down holding on to the plates right in the middle of the  
two plates. Resting the plates on your thighs. Keep your torso  
as motionless as possible through the exercise.  Do not sway or  
rack to get the weight up. If you are doing this it’s too heavy,  
back off.  Moving just your arms with some explosion raise the  
plates to the height of your shoulders. I usually try and look  
through the hole.  Then lower slowly trying not to drop the  
weight into your thighs. Repeat!  

To read the rest of this article and see pics of Anita
Ramsey demonstrating some of the lifts visit:

www.criticalbench.com/bench-press-rut.htm