Wee bit more info on dynamic bench
On dynamic day, after doing your 8-10 sets of 3 reps at 60% of a shirtless max, train the triceps first. It is quite common for our guys to do 14-18 sets of triceps extensions.
They are done mostly with a straight bar. One frequently used exercise is J.M. presses, for 3-5 reps, working up as heavy as possible. Always try for a new
PR. The same applies to straight bar extensions to the chin, forehead, or throat. Heavy dumbbell extensions are also used, 6-10 reps for 6-10 sets.
Use short rests be-tween sets, 30 seconds or less. For the bar work 90 seconds is advised.
For advanced lifters, such as Phil Gurano, superset light pushdowns or light dumbbells in between bar extensions or J.M. presses. This will greatly increase your GPP and thus your bench press. Phil used this method for 1 year and pushed up his bench from 525 to 633 at 242 and recently made a 661 at 253 bodyweight.
Also for the triceps try using Flex bands while benching off five 2 x 6’s. This takes the delts and chest almost completely out of the movement, leaving only the triceps to do the work.