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Often times people get occupied in trying to figure out if there lift is good for their age, weight etc. It is important to try not to get caught up in this (unless you are a competetive powerlifter). Your goal should be to focus on improving from where you currently are at.
There are 4 major factors which will help you to improve your bench press or any lift!
Simply put progressive overload is increasing your total work volume over time. Volume is sets x reps x weight. There are multiple ways to improve your volume which include doing more sets, doing more reps or when ready increasing the weight.
Form Improvement
Especially with compound movements like squats, bench and deadlifts improving form will correlate to higher numbers. Focus on creating a consistent setup, and mainting tension throughout the whole lift.
The video below will show you how to setup your bench press for strength training!
It is important to make sure you are getting the right balance of macronutriens. You need fuel to workout and enough protein to aid in your recovery. Check out the article Nutrition For Powerlifters for more insights.
Rest
Rest is huge! Furthermroe, rest is one of the biggest factors when it comes to maximizing recovery from workouts. Try to aim for 7-9 hours of sleep a night. A lot of professional athletes prioritize sleep above all else.
