When I was a junior in high school I benched 415 lbs and I weighed 168 with 3.9% body fatand a 28" waist. I ate 5 meals a day and an 1100 calorie weight gainer. I would start out stretching and then pyramid up in weights on the flat bench up to my max. Usually I would start out at 225, do that as many times as I could plus 2 times assisted, 265, 285, do that the same way. Anything over 315 I would never do assisted (too risky) but I would that usually 3 times then 345 twice, 365 once, and see how I felt from there. Most of the time though, I would do 385, sometimes 395, and always 405. I was only able to get to 415 once ever. I always meditated and stretched between sets trying to concentrate on slowing my breathing and getting very calm. When maxing, I would go from extreme calm to extreme anger in an instant, creating an explosion of energy. After the flat bench, I would do incline bench with 75 lb dumbbells (because that was the biggest they had), 4 sets of 12. Then decline bench with 75s, 4 sets of 12. Then flys, 4 sets of as many as I could with 45s. That built my chest up in all directions (that was the objective anyways). I then did extra workouts for my triceps, because my way of thinking is that the chest would keep up with the triceps better than the other way around. I french pressed with a preacher bar, 4 sets of 12 with 95 lbs. Then tricep extensions, 4 sets of as many times as I could with a 50 lb dumbell. Then dips with a 35 lb dumbbell (cross my feet and put dumbbell there) 4 sets of as many times as I could. I did other exercises also, but those were the ones geared toward my bench max. I always had a spotter and on the flat bench I ALWAYS had 3 spotters.
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