Heavier bench presses

And I'm finishing my engineering master, have a job and help my family take care of my grandmother but still can bench 130kg at 80kg

Forgot to mention im 5'1" though

Working on that. I do it, but tend to move my legs towards my last reps.

Also, I've been told that squats actually help improve your benches. Is that true?

Yeah, I haven't really been doing skull crushers yet, but I'm gonna start doing them on my chest/triceps day.

Ouff, I'm training with 125/130lbs now and have kinda been stuck there for two+ weeks now

Never

Oh shit sorry man, didn't know that

Pause bench and dead bench will help your conventional bench a shit ton

>can only bench 125kg at 85kg

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Also to add: Just more benching in general will help the most. Don't forget to hammer you rear delts so you don't get a shoulder injury.

Yeah, ok....and who the fuck cares about you height? You entered this bread bullying instead of giving advice to OP. Do me a favor and GTFO.

t. not OP.

>giving advice as a manlet

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Learn how to use your back muscles
Bench more/ volume

1. actually bench press
2. rep variation (singles, 2-5,6-10, +12) but keep the effort high most of the times
3. do low effort weeks (deload)

Volume and accessories

Big muscles will help you.

Volume.

Take your weight × sets × reps, keep track of that and make sure that number keeps increasing.

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Setting up correctly and establishing a secure base to press from. Retract your shoulder blades on the bench, don't lie flat on it. Use the bar to "pull" yourself into position before you unrack. When you unrack the bar, don't extend your arms directly upwards as you'll just remove the base which you just created; Imagine doing a lat pullover in stead. This requires that the rack position is set correctly, not too high or not too low.

Proper bar bath. It should not be a straight line, but a very slightly diagonal line. The starting position is the bar held directly over your shoulders, however the contact point you're benching to is approximately at your nipple (unless you're deformed in some way or another).

Proper leg drive. Your feet should be firmly planted behind your knees. Lifting your butt off the bench during the lift IS NOT correct leg drive, correct leg drive is applying force towards the stable base you created with your back, which in turn applies force to the bar, at least according to some faggot named newton.

At least a slight curve in your back. This is necessary to utilize leg drive properly.

Proper grip width. A lot of people grip WAY too wide, which fucks up their elbow and bar alignment more often than not, and if it doesn't they're most likely flaring their elbows terribly in the bottom position; this is terrible for your shoulders long term. Individual preferences exists obviously, and this is something you should experiment with to find out what works the best for you. You should probably not have your elbows at below a 45 degree angle in the bottom position though.
Realize however that how some bodybuilders bench may not be the optimal way for benching the most way possible. Plenty of guy putting up amazing numbers with "terrible form" according to the list I've just written.

Go look at youtube videos.

unironically started doing yoga to assist my recovery and my bench went up 30lbs in a month

Probably cuz u got a shit bench and not cuz of yoga lmao

>Being a DYEL benchlet
There is no winning

my form is fine thanks, yoga probably helped with breathing and stabilization. but regardless... 74-86kg is amazing for a months progression imo. comparing yourself to others gets you nowhere. ill continue on my own pace. just sharing what worked for me

Switch to reverse-grip. You can thank me later.

can you elaborate? "hammering my rear delts" could be beneficial to me because I think I may have injured my left shoulder somehow while benching.

Fixing muscle imbalances. Your rear delts are probably getting less trained than your front delts. Do a lot of face pulls or band pull aparts everytime you're in the gym. Especially when your benchpressing on that day.

Do face pulls.

Before you bench, do some rows. Use the same grip width as you would in the bench. Doesn't have to be high effort sets, you're just warming up your antagonist muscles.

Same thing with overhead presses, do some pullups/pulldown warmup.

Generally, you want to have at least a 1:1 ratio between pulling and pushing movements in the same plane; i.e for each set of bench, you do a set of rowing. Some people recommend a higher ratio towards pulling. This of course doesn't have to be on the same day.

Look at my post here about elbow positioning. Flaring your elbows excessively is very bad for you shoulders. Keep them at a 45 degree angle in the bottom portion of the lift at a minimum.