Recently I posted an instructional series on the squat (here, and here). It came from the very knowledgeable and very strong lads at EliteFTS.com. The next in this series called So You Think You Can Bench. It’s a seven-part series. I’m posting the first three here.
You may not be a powerlifter looking for a massive bench press but much of the discussion is very useful. The bench press is a total body lift, not just an upper body lift. The whole body should be tight: legs, glutes and abs included. There should be a tight arch in the low back. (Dave Tate suggests in this video that you should actually be quite uncomfortable while you benching due to this excessively arched posture. I’m not sure we should spend much if any of our time being terribly uncomfortable. But the overall idea of tightness and tension is spot on.) The shoulder blades should be pulled back and pressed tightly into the bench. You should think of pulling the bar apart sort of like pulling apart a piece of chewing gum. Watch and learn.