[RRxtar]

For bench I do a half powerlift position. Contact with upper back and feet only. Head on bench but not doing anything. Shoulders neutral. Back with a slight arch but mostly flat. Ass off the bench but not pushing pelvis up. I dont tuck my legs under and close, I keep them wide and in slightly more than perpendicular. Elbows in a bit.

So with that, when I press, the important part is I squeeze my ass, and back and quads and push hard with my heals like Im trying to push my heals into the floor. This naturally will lift your ass off the bench a little. But by doing this you keep your base solid.

For flat bench the bar comes to sternum.

I do basically this for bar or dumbell, flat or incline.



I guarantee you if any of you arent sure about your bench form, focus on squeezing your ass and pushing with your heals next time, you will lift more.