My Plan bodybuilding wise is EVERYTHING you said in your plan and also to bring my shoulders on par, they are lagging compared to other muscles :( gonna hit the gym fuarking hard this summer bulking...
This + if i do warm up sets first like 60% of what im gonna rep for sets i normally dont shake as much its all about stabalising the weight as you gradually bench more and get stronger you will be...
Probably bad form or bad positioning of the bar on your upperback? Stay away from that next time or try with a lighter weight and more reps to see if it still hurts. For the muscle should let it...
Someone benching 2x their bodyweight or anyone benching like 350+. A fair few in the gym i go to can bench 315 but they are like 230lbs would be more impressive if it was 315 and 170lb or so