Anyone who thinks the bench press is the ultimate test of strength is a fag. I’m a decent presser (420 @ 242) but the meet don’t start until the bar hits the floor. Deadlifts, squats, overhead presses all require more from your body then bench press.
Here’s the deal, I rarely train bench press. I can overhead press 325 on a good day. All upper back and triceps. If you want to bench press big weight get stable on the bench, some type of arch in your lower back, grab the bar and squeeze the SHIT out of it, while you try to pull the bar apart. Shrug your shoulders and lift the bar from pins with the shrug movement. Tuck your head, bring the bar down to about your nipples or lower, when the bar touches, drive with your feet, drive your head back and push your body away from the bar. Your secondary work should be mostly upper back and triceps. It’s not much of a pec movement when you get up there in weight
Overhead presses make me the happiest. I love having more weight then most folks squat (to fucking parallel you homo) over my head.