well i've only been working out for 4 years so I couldnt give you body building experience but flat bench doesnt really build size for me at all. 2 months ago i was bench pressing 330 and you would never be able to tell it, past 2 months i've been doing weighted dips and BIG weight LOW reps incline bench.. example: 1 warm up set of 135, 10 reps, then 4 sets of 5 reps starting out at 215 and adding 5-10 lbs each set.. you'll find out what works for you but i can tell you my chest has gained a lot of size just from switching up my workout routine.
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