question regarding bench press ??

Typically, you do not want to work out the same muscle groups too often because of overtraining. As you mentioned, recovery time needs to be sufficient in order to see any gains. Though it depends on how much stimulation is involved per workout, exercising certain muscle groups too often will lead to overtraining. The exception would be possibly going light weights for active recovery workout days.

The muscles should have at least 48 hours of recovery time before hitting them again, more is even better. If the workout is sufficiently intense, you don't need to be working them out too often. My routine has it to where I only hit a particular muscle group twice every seven days. Most advanced lifters, unless they are genetically gifted or juicing, only lift 3-4 days a week. This is because their routine is intense enough that recovery time is very necessary and that's all they need to do to stimulate growth.

So, to answer your question, I'd say slow down on the chest/tri exercises. From what I gather, you're working them every day, even though the off days are only two reps, it likely is working against you for making gains. Additionally, every other day likely is too much too. I suggest no more than twice a week with a good 36 hours of rest time between muscle groups so you avoid overtraining and are able to be close to fully recovered before the next lift.

I would take out your two rep, heavy weight set. The bench is a compound excersize. Meaning it hits many muscle groups at once, not just pecs (tris and bis as well). They all need the time to recover. Try a staggered approach to shock your pecs. Keep it to every other day or every third day even, one week do high rep low weight, and the next go to low rep high weight. Keeping your muscles guessing is a great way to get them to grow.

your right if u do all of that,you are in better shape than 90% of those guys......these people are just being lazy the bench press is one of the easiest workouts to learn ...and burns the least caloires of just about all workouts....but but but (there is always a but) you may or may not know that there are about four muscles that group together to create the pecs .the pecs are one of the easiest sections of the body to develope And it just so happens that things as simple as the American hand shake is affect by how much someone bench presses . what the bench press strengthens: Abs pecs, forearms hands... Examples :(steps of a hand shake) chest lifts arm,tricep extends arm, forearm closes hand once arm is extended the stabilization muscles do most of the work to keep the arm straight when you push forward and apply force against the arm ,the tricep flexes to keep the arm forward the tricep will stay flexed untill the arm is straight or force is no longer applied against arm In basketball when the ball is held to the chest , It will be easier to slap the ball out of the hands of a person with big arms and a small chest then if the chest was large and arms were small o,o,o a bear huge is 90 percent chest 10 percent arms let me no if you don't undersand

I would only train your pecs once or twice a weak. Just on the day you do them, concentrate on them, and do all exercises on pecs and shoulders. Lift heavy, in the 8 rep range, and do 5 sets. for example one day you should do.

Bench press - 8 reps, 5 sets

Decline flys - 8 reps, 5 sets

Shoulder press - 8 reps, 5 sets

Shoulder raises - 8 reps, 5 sets

Dips - 8 reps 5 sets

That should be good for one day of the week.

The next week, hit the upper chest....

Most people work out 3 days a week, and on their off days do simply cardio. Dont overtrain, its the biggest mistake in bodybuilding.

Your legs are naturally bigger muscles. They also have the potential to be much stronger and larger.

I would not recommend training your chest more than 2 times a week esp if you are lifting heavy. Your muscle fibers need to repair after a serious chest- day. You need at least 2 full days in between your chest days. I think you are over training. Your muscles grow on your "rest days" not your "lifting days"

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larger muscles need more recovery time between lifting. to grow the muscle, you actually stretch and tear the muscle.

you probably don't need to bench press more than 2-3 time each week, with at least one day off between working pecs. learn to vary your routine, eat healthy.

don't neglect your legs and back either. the legs and gluts are some of the largest muscles and really boost metabolism since they use a lot of energy.