There are two types of
weight benches i.e. utility and benches with racks.
Not exact matches
Therefore, to figure out the right amount of
weight to lift for each of your weightlifting exercises (
i.e. bench press, squats, barbell curls, etc...)
For
bench, deadlift and squat, drop the reps down to 3 reps per set and increase the intensity (
i.e. use heavier
weight) for each set.
I used to do «negatives» (
i.e. having someone help you lift heavy
weight and then you slowly let it down) on lifts like
bench press and I swore that it helped improve my strength by leaps and bounds.