for the first time i tried to use a pause between the eccentric and the concentric on the bench, i slowly put it down to my chest, paused and then pushed it up. Oh man did i feel a difference alot tougher than just pushing it up right away!

Also tried DB bendt over rows today, weird exersice, so not used to it. I felt it more in my rear delts than i do with bendt over BB row, could this be because i held the DBs with palms facing eacother?

another thing today, i managed to put my socks on myself! As some of you may know, due to a knee injury i need to have these braces on my foot so i cant bend the knee

Karky...congrats on putting on the socks man. Also, yes, resting at the bottom of your bech does make it a little harder, but I think it's worth the extra work. Also, try pausing it about an inch above your chest too.

Awesome mate, When you get good at the pause it really increases your bench, well it did for me anyway, I went for a bit of eccentric loading after that thats another of overloading your chest.

an inch above, rest, then lower down til it touches your chest and press up, or press up from an inch above the chest?

Try pausing an inch above your chest, and then pushing it up again...don't bring it all the way down. It keeps a strain in your chest and also is also a slightly different motor pattern since the eccentric movement starts at a different point. Also, I don't lock my arms at the top either. I always keep a slight bend in them

Try rack lockouts with the benching.

With the DB bor's, where were you briniging the DB too?

Have you ever tried negatives?? You will feel a nice burn with those.