I am doing SS and my bench press is way behind. I want to train

>>42586863
You can do accessories for chest after your main lifts

Add 3x10 incline DB on bench days.

You can also do a routine on the smith machine. Set the bar to the lowest position and bang out 40 push-ups in a row without stopping.

10 wide grip
10 normal grip
10 close grip
10 reverse close grip

Do both of those exercises on bench days and it should help you out.

What helped me was doing 3x10 bench at 70% of my current work weight on OHP days. Dumbbell bench might be better though haven't tried it. Same thing worked really well for my OHP

>>42587006

Or instead of incline DB, you can add in some deloaded sets on bench after your strength sets.

Deload 15% and do the following with 1 minute rests.

1x10 full range of motion
1x10 bottom half of the rep
1x10 top half of the rep
1x5-8 close grip (you might have to deload more than 15% for these)

If you're not a fatass you should be eating more. I always thought I was a hardgainer and it was just bullshit on my part. I ate very little to my own surprise when I counted calories and macros at someone's suggestion.

Second thing for me for bench in particular is that I didn't have anyone to spot my bench until I went with a friend of mine. I always benched conservatively to stay on the safe side when I benched alone and eventually I wasn't pushing myself at all. Was too beta to ask around for a spot.

You can also try decreasing intensity and upping volume on your lift or do other chest exercises after your core SS. Anons here posted some good ideas already.