I'be only been bench pressing once a week and I'm not happy with my progress although it's there.
My current program (interested in developing strength only) is as follows:
Deadlift (or rack pulls every now and then)
Lat pulldowns (not strong enough yet for pull ups for reps and I have to nurse my shoulder a bit)
DB shoulder presses
I fit all this in a week lol.
I do some ab work with weights each time as well.
I'm 36 and with a busy work schedule so I try to hit my body hard with compound exercises and get out of the gym.
My recovery ability has never been great but I'm starting to feel once a week of bench pressing is holding me back.
Maybe throw in another session doing sets for more reps than the 3-8 range I work on all my exercises?
Or maybe back down on weight only slightly and do sets of 5-8 reps on both sessions?
Not sure whats' the best option at this point, I want to get a move on with this exercise
Thread: Should I bench press more often?