Fix It with Heavier Loads
Try “eccentric lifting,” in which you focus on lowering the weight during a bench press rather than lifting it. Load the barbell with 80 to 120 percent of your 1-rep max (for example, 110 to 160 pounds if your 1-rep max is 135), and take 4 to 5 seconds to lower the weight while keeping tension in your chest. Have your spotter help you press the bar back up as fast as possible, and then repeat. Do 2 to 4 sets of 3 to 5 repetitions each.

Why it works: Your body can handle more weight as you’re lowering the bar than as you’re pressing it up. Repeated lowering of a heavy weight will slowly help your body adapt and learn to handle more weight in general. Eventually, you’ll be able to press a heavier load too, says Philippi. The slow lowering also creates a lot of tension in your muscles as they work hard to keep the bar stable. That builds more size.

Read more: http://www.menshealth.com/mhlists/lift-smarter/bench-problems.php#ixzz1CZmUK0Mj