An often missed topic when it comes to lifting is hand position, and an even more missed topic is the fact that flat bench is not necessarily the best option for chest development.
Considering altering your routine to incline, and decline sets, with dips added for real chest development. Leave the flat bench for things like reverse grip bench, or close grip benching. Flat bench is better for tricep development than chest in reality.
Here is something for you to try for a few weeks if you're willing to consider trying something outside the "traditional" notions of lifting.
start with four or five warm up sets on an incilne.
Do one moderately heavy set of incline bench (70% one rep max), for 11-15 reps
One minute rest
Then on to one moderately heavy set on a Hammer strength flat bench for 11-15 reps
One minute rest
on to decline bench, moderately heavy doing.. you guessed it, 11-15 reps
Your chest will be trashed, and the growth will surprise you.
Now, all of those are followed by the following.
one set of rev grip bench, mid weight, for 15-20 reps
one minute rest
one set of close grip bench for 15-20 reps
Finally,
hitting your shoulders. At this point, your tri's will be trashed, so get over to the Hammer military press. use as much weight as you can while keeping good form and follow the 15-20 reps.
Lateral raises, as much as you can handle in good form, x 15-20 reps
shrugs, heavy weight/good form, 11-15 reps.
believe it or not... the rest of this workout entails back work too...
I haven't been around ARF.com in a while, but that is because I run a bodybuilding/p'lifting/strongman board elsewhere... So this is right up my alley... :D