re: How much ya bench? 3x per week bench workout for those trying to increase bench..

When I was my strongest in bench, I think I did it once a week because I did the bodybuilder split in college.

I did a hybrid DC training with traditional volume work.

So something like
Bench Press 1 set of 15 with weight I can do for about 5-7. I have to do sub-sets.

Weighted Dips
Up to 5 plates for a set of 10 for 3 reps

CG Bench
3x10 of max effort

Tricep pushdowns
3x10 max effort

Potentially some butterfly machine
3x10 max effort

Extreme stretch