As an alternative to lifting heavy on the bench press (barbell) try implementing time under tension tenchniques (with moderate weight) to encourage growth.
Do 8 reps in each set (4). Do a 4 second negative on every rep and 1 second up (40 seconds per set). Also, you are only allowed a 40 second break betweens sets
To make this exersise harder, on the negative, squeese your hands together like you are trying to do a fly (without moving your hands). This will create more tension. I guarantee you will feel this the next day.
You can do the same thing on dumbells. Instead of squeezing inwards you go outwards. For example most people do a db press where at the top of the movement the DB is directly above their shoulder joint-which takes most of the tension and weight-you could technicly hold this position for a long time. So instead move the dumbells outwards 1-2 inches to form a W shape with your arms. This should be the new finishing point! This is much harder and removes a lot of tension from your shoulder joint and puts it in your chest. In addition it keeps the tension in your chest for the whole exersise. Combined with a 4010 tempo this will also make you really sore.
Expect the weight your currently pushing to initally drop while doing this. i dropped nearly 1/3 when i first did it but was twice as sore. If you are bulking, on last set of each exersise, do a quadrouple drop set for 4-5 reps. This is hell. Get ready for growth.
I hope that made sense.