Re:Progress on pushing exercises
1. Eat more
2. Train heavy - 5 x 5s are a good place to start
3. Get a training partner - forced reps, heavy negatives and dropdown sets are all made easier when you have someone there with you.
Also, something that most people maybe don't think about - I have found over the years that my bench press, for example, has gone up the most when I haven't been doing flat bench at all. I might have a routine consisting of incline dumbells, flyes, cables and dips (off the top of my head), and by doing that for 6-8 weeks I might come back and suddenly find that I've put 10kg on my bench press. The temptation when you're trying to increase your max bench is to just do a hundred sets of that one exercise and nothing else - sometimes it's smarter to go round the mountain than to go over it.
Also bear in mind that triceps and shoulders play a large role in heavy benching, so make sure that your work is up to par in those areas.
With regard to shoulder presses, just cook your shoulders from all angles - I always have a shoulder day in whatever routine I'm doing; currently it looks like this:
Barbell Press - warmup + 4 sets of 12, 10, 8, 8
DB Press - as above
Arnold Press - as above
Front and Side raise supersets, 3 x 10
DB Shrugs - 3 x 15
Hope this helps, SR
Current training: 6-day split
Current cycle: Test E @ 500mg per week
Height : 192cm
Weight : 272lbs
Body Fat : 15.4%