The first thing you should do is the only train, only do your bench press once a week. Wanna make sure that you work hard to train with intensity and make sure you give your body, your chest enough time to fully recover before you train it again. So, train ONCE A WEEK. Next thing you wanna make sure that you do if you want to make sure you warm-up sufficiently before you challenge yourself. At the same time, you wanna waste a lot of time, energy and effort warming up.