I didn’t mean subpar as in you suck. Just compared to your other lifts
If you’re feeling that you’re having trouble engaging your chest you may want to widen your grip some and also make sure to HOLD the bar up as much as possible. DON’T let it roll to the back of your palm and push your hand down so your wrist is almost like a L. Grip an empty bar with a thumbless grip and you’ll see what I mean.[/quote]
Thanks man, I’ll give that a try. Honestly, I’m all over the place with bench form because I’m trying to figure out where I feel most comfortable and I can’t seem to find a sweet spot, so I’m just brute forcing everything. My forearms are usually parallel to each other pointing straight down.
Where are you bringing the bar down? High on the chest? Middle chest? Low chest? Top of the abs?
Each of those places changes the emphasis as far as muscle recruitment: more or less triceps/anterior deltoids/upper chest/lower chest.
Another consideration is that the stabilizing muscles are holding things back, so you may want to consider working with dumbbell bench press for a bit until everything has settled down into a good groove. It will be pretty shaky the first few times you do it.
Also, how is your back work? Rows? Deadlifts? Pullups? Your back can hold back your bench press too. (Based on your OHP numbers, it sounds like your lower back is fine, but it’s possible your upper back needs more work to help your bench.)
Just some points for exploration; there’s plenty of content on this site.
Maybe helpful: There’s a video series called “So you think you can bench” that discusses form pointers from a more powerlifting standpoint.