Very concise. Easy to comprehend. Great for those just starting to bench and those in search of improving their numbers.
1.Force Your Shoulders Back and Down
To approximate this feeling, hold a Jump Stretch Mini Band at arm's length in front of you and pull the band apart. The feeling as you pull the band apart will be one of tightness in your upper back. This is the feeling you want to re-create when you set up for the bench press. Maintain this position throughout your set.
2.Squeeze Your Glutes Tight
This is pretty self-explanatory, but some people struggle with it. If you have dormant glutes that need waking up, then try a couple of sets of glute bridges before you bench. When these become easy, switch to a single-leg variation
3.Get Your Feet Wide
Whether you bench flat footed or up on the balls of your feet, a wide stance will give you stability and balance that supersedes what you can achieve with a narrow stance. Think of how a pyramid is built and you will soon understand
4.Grip the Bar as Hard As You Can
The HARDER you grip the bar, the harder your triceps will flex. To supercharge this technique, "break the bar apart" as you bench. Try to feel like you are bending the bar (your left hand will try to rotate counter-clockwise and your right hand will try to rotate clockwise)
5.Bring the Bar to Your Lower Chest/Nipple Line
Nothing will mess up your shoulders faster than benching to your upper chest with your elbows flared. This is a horrible position. Instead, tuck your elbows on the descent and aim to touch the bar to your lower chest on each and every rep. Just remember to keep your forearms perpendicular to the floor at all times
If you practice these 5 simple points each and every time you Bench Press, you will soon have much better technique and more pressing power.
It's as simple as that.
Andy Bolton Strength: 5 Ways To Build A Bigger Bench Press