Your problem is a case of weak lats and tri’s. The prime movers of a bench press is first the tri’s followed by the lats.
Absolutely not! The lats are involved in benching, because they are internal rotators. They come in very early in the lift. But yes, weak lats might be part of the OP’s problem. Pec weakness is probably the bigger issue, though.
Regardless, I’d be willing to bet that the OP needs to do more work on his upper back.
Powerlifters have known this for years and you’ve probably never heard this from a body builder.[/quote]
You do know powerlifting bench presses and bodybuilding bench presses are different exercises, right?
Don’t believe me? Stand up and hold your arms out like you were holding a barbell, now flex your lats. What happened? Your arms went foreward didn’t they?? [/quote]
No, they move back a bit. Unless I also flex my anterior deltoid, of course.
[quote]You should grab the bar and squeeze it as if your life depended on it and try to pull the bar apart. This will activate your rear delts and tension your forearms. Squeeze your shoulders together and plant your traps into the bench, then take a huge breath. This will help keep you tight. Tight = stable, stable = a good bench.
Imagine if I wer there and was going to kick you in the balls and the weight would fall right onto your chest. That’s how tight you should be!! Practice lowering the bar with your lats, this will help save your tri strength for the push. Control the bar down to your chest- touch slightly below your nipples. You should have your elbows in tight around the 8 and 4 o clock position- your not doing flies here so get your arms in!!
When the bar touches your chest, drive your heels into the ground. Flex your lats hard, think of pushing away from the bar, not pushing the bar away from you. If your doing a heavy single,you must hold your air till you lock it out.If your doing triples TRY to hold your air or you could get loose.
Have you tried Board presses or benching with chains?? [/quote]
I would strongly advise against trying to hold your breath for a set of 3.