You need to ensure that you're not training any of the "push" muscle groups on back-to-back days, so there's ample recovery time built in. If you take a closer look at incline barbell bench-press stations, you'll notice that the angle of the bench is typically fixed, usually around 45 degrees.
Hence, perform your eccentrics slowly to see the best growth.
You could create your own using some of these methods in this article or you could do some already made workouts in the workout section.
Based off of body weight rather than adding weights, as to avoid the over-bulging abs.
I agree, 9kg is a little too much to increase in one set, assuming you are following the progressive overload rule on each set ( finding last few reps difficult to complete ) For squats and the other big lifts , each set i tend to add anywhere between 5-30kg at a time.
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