There are many ways you can construct your bench press workouts.  You can do acending pyramid workouts, descending pyramid workouts, or you can combine both ascending and descending pyramid. 
 
Here a sample of each bench press workout.

Two common questions you will hear from male weightlifters are:1. How can I get bigger arms?2. How can I bench press more weight?

I found some great, I mean painful, clips. Check them out.

Trainer Drops Weight On Student - Watch more free videos

Now see what happens with two spotters.