[Waittz]

stop benching.

honestly, its rare for a person to hit their chest efficiently from flat bb bench. You really have to know HOW to bench with your pecs and not your shoulders. Try incline DBs for a bit, buy a cheap pair of push up stands and go deeeeeep. Dips with a wide grip are nice too.

now if you still wanna master the flat bb bench, well here are some of my tips. It took me a long time to learn to bench correctly, but once you can learn to do it right....well youll build a bullet proof chest.

First off, you are not moving the bar for point A to point B, completely forget that notion. You are raising the bar off your chest by squeezing your pecs together tightly which will in turn extend your elbows because of the fact that the bar will not allow your hands to close together.

widen your grip a bit. grab the bar shoulder width, now move your hands apart by 1 and a half ....er...."handwidths".

one you unrack the bar, do not lower the bar to your chest.......pull it down with your lats......get your lowerback pressed against the bench and squeeze your buttcheeks together(no joke), and stop as close as you can to your skin, without touching it.

now hastily raise the bar off your chest by explosively squeezing your pecs and with your hands on the bar, try to pull them close to eachother. obviously do not move them from the placement but this will help you contract your pecs.

do not lock out, meaning do not fully extend your arms, stop just before lockout and them pull it back down to your chest. do not pause at the top. by not touching your chest and not locking out at the top, you are forcing constant tension on your pecs. the second you lock elbows, or touch your chest, you lose that tension.

now work fast, lower the bar(pull) in a controlled fashion, that blast that baby up fast, rinse repeat.

try that out, but first, decrease your load by at least 20% and realy focus on driving the bar up with your pecs and squeezing.

hope that helps.