If you've been bench pressing for some time I am sure you've tried some version of super setting in your routine. Most lifters will superset bench pressing with dumbbell flys or some other chest exercise. I suggest you superset your bench pressing with a back exercise for optimum upper body development.
Many people underestimate the importance of the back muscles when bench pressing. If you're bench pressing with good technique then your back muscles will come into play during the lift so having a strong back can be very beneficial.
Instead of super setting with two chest exercises try going from bench press to barbell rows, or t-bar rows. You could even go from bench pressing to some form of pull downs. You can also do less repetitions on the super set. For instance, if you're doing 6-8 reps pressing you can do 4-6 reps on the back exercise.
Super setting bench pressing with another compound movement such as barbell rows will really tax your body but provide incredible stimulation for growth and development. You could also super set with volume. If you're doing ten sets of three on the bench, you could do ten sets of 5 on the back exercise.
For more advanced lifters you can periodically add giant sets to your routine. That would mean that there will be three exercises in your "giant" set. You would bench press, then barbell rows, followed by dumbbell flys. The key will be to make sure you allow your body enough time to recover in between the giant set.
Do not perform supersets or giant sets too often in your routine as this can lead to over training and even injury. Use these advance training techniques to over come plateaus and improve your overall bench pressing ability.
