Start With Reasonable Weight

• Although the end result of a bench press routine might be to reach an impressive weight, starting smaller and building up the muscle endurance is vital for long term gains. Doing a typical bench press (hands shoulder-width apart), find a weight where you can do three sets of 12. From there, move up the weighs, but still keeping the high reps.
  
  After a few weeks of using lower weight and high reps, feel free to move on to higher weights and fewer reps. Add five pounds each time a set feels more comfortable. Really resist the urge to max out. Eventually, with patience and a consistent regime, the higher weights will come.
  
  

Vary the Positions

• Many different muscles are engaged in a bench press, and the alternate positions for the bench press should be utilized as well. An incline bench focuses more on the upper pectorals and the front deltoids. It should be used in concert with the normal bench press. The less popular decline bench press works the lower pectorals, though some may find the position to be counter-intuitive. A closed position during a press (hands closer together) focuses on the triceps in the motion.
  
  A good routine on the bench will alternate between these different positions, either from one week to another or during one session's routine. If any feels particularly lacking during the exercise, then that should be focused on to create well-rounded and even strength.