Just quick tips for benching

[Anna Andreotti]

Hi, I was wondering, do you have any good tips for finally starting to bench more?

I’ve been practicing PLing for a while with somebody that actually didn’t mean to make me improve. I switched to a better coach and finally I got some improvements, almost 20kg gained in my bench. Right now I’m not interested in comps, I just want to get stronger. 
Here’s one the less horrible of my attempts at a submax:

 

[dubyagrip]

Your arch is fine.  Make sure you're digging your traps into the bench and engaging/flexing your lats during the entire lift.

Before you unrack the weight, take and hold a deep breath, brace your core like you would on a squat, flex your lats, and then perform the lift.

[Fist of Fury]

A lot of reps, that's the most important thing but every rep should be performed the exact same way. Doesn't matter if you're doing 30 reps or just one rep. Every one of them should be done like you're going to do a max lift. Doing the reps in this manner will greatly increase the difficulty, so you're not going to be able to use a lot of weight. That's the best best thing because you don't have to lift heavy often to get better. 

Since you're not planning on competing I would suggest you use a slightly narrower grip as well. It will make you stronger, the only reason to hold really wide is if you compete. That's just to make the lift easier (shorter ROM). A more narrow grip will actually make you stronger if that's your goal. You don't have to go crazy close or anything just a little bit closer.

Do a lot of upper back and tricep exercises, that's where you need to be strong. Shoulders and chest, no, you get that from the bench pressing itself. Especially if you do high reps workouts, which you should be doing if you want to get stronger.

 

[John Knowlton]

We are just sitting here watching Your video.

This is what we were thinking, from personal experience and this is what works for us in my gym. Bring your hands in a little bit keep your elbow tucked to the side, before you grab the bar tighten up your scapula and take a deep breath, Stay tight all the way through the movement and keep your butt on the bench. Your feet placement is good, and your form is good. this is just my opinion. good luck