more tips i learned for a stronger bench press
When you lay down on the bench, position yourself under the bar comfortably.
Now, about your feet(yes, your feet are important in the bench press):
you normally have them just on the ground, right?
well now you have to wiggle your feet back towards yourself, while keeping your heels on the ground to create tension in your quadriceps. they will feel tighter, like springs.
now to have the same effect on your glutes, you must move your feet away from the bench(to the sides). this gives you even more tension and a wider, stronger base.
you will feel pretty tight after doing this correctly.
well, now that you have your feet set, you need to set up your "arch".
the way i learned it, is to move your upper traps towards your glutes WITHOUT moving your feet(they are already set up).
this will create a supporting arch in your back.
think about digging your upper traps into the bench.
now that you have everything set up, you should feel much different then if you usually just plop down on the bench and start pushing.
you have your supporting arch, and your tight lower body ready to push like crazy. you should be able to get more weight up if you do this correctly.