Any help on how to get the bench press up??
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1) Bench more often. Minimum of twice a week, up to 4 time a s week for normal humans (that's you). Increased frequency will give you more time to practice the lift and increase the neuromuscular coordination that required for a bigger push. Doing any compound lift only once a week is suboptimal for all but the most advanced lifters.
2) Do more back work. One of the most overlooked aspects of building your bench is building your back. Stronger lats will enable you to push more weight and give you a more stable platform to bench from, while a thicker back will decrease the effective range of motion you to more the bar through. Ignorant coli brehs that make fun of powerlifters utilizing exaggerated arches in their backs fail to realize a stronger, more flexible back is what allows those folks to shorten their ROM; it's not cheating per PL rules and is mechanically safer that benching with your back flat against the pad.
3) Analyze your assistance work. Figure out where your bench is weakest (is it off of your chest, at the midway point when your elbows hit 90°, or past 90 on the way up a.k.a. lockout?) and adjust the exercises you do to address that weakness accordingly. Same thing goes for the muscles associated with that weakness and the GPP (i.e. accessory work) for them. This must repeated from time to time as your weak points and relative muscle group strength will change over time.
4) Learn to use/improve your leg drive. The bench press is not a chest exercise, it is not an upper body exercise, it is a full-body exercise. Anyone who fails to realize this is leaving pounds on the platform. Using your legs to help you push the weight back up during the concentric portion of the lift (a.k.a. leg drive) allows you to move more weight.
, I meed measurements tho so I don't turn it into a 4,000 cal feast......
