Red, just for reference, It's the negatives that give you the actual tearing of the muscle that allows the body to repair and enlarge a muscle (dumbed down version) Basically, if your not focusing on the lengthening of a muscle (eccentric portion) by slowing and controlling the weight, you won't feel the "DOMS" 24 to 48 hours later, like you want. Slow down all the lowering of the weights to a count of 4 and lift to a count of 2. On the last few reps of the last set of any exercise, slow down even more and get a full extention, you will feel it. Most people only do this on their heaviest exercises, like bench and squats. Have a spotter help lift a few of the last reps and control the weight for the negative on any lift your not feeling right. And lastly when you hold a barbell on the bench (incline or flat) Hand position is key,. Narrow grip will give the tricepts more work and a wide grip will recruit the shoulders more. So try narrowing your grip a couple inches and try it.