Rugby88
I have Ep1c Calendar kunce
I was trolled into thinking lat work was the best way to increase your bench
But I think a high frequency or high volume program like smolov jr or sheiko is the best way to increase your bench in the short term
In the long term I guess you just need to get get strong all over and keep on pressing
I used both Smolov jr and variations of sheiko for benching and I do believe they will add numbers to your bench the fastest of any other programs - but as you said thats in the short term and that volume can not be kept up for long - 3-4 weeks max.
I did do an extend smolov jr program with added board and speed work which was crazy volume but worked really well.
Having strong lats/upper back is of high importance for a big bench - if you look at any good bencher they will always have a big back, huge upper back/traps, huge triceps and good shoulders...but normally the chest is lacking lol....that just sorta shows you the important parts of a big bench.