You doing barbell or dumbbells?

>>77394930
dumbbells

>>77394933
and to be clear are you squeezing your chest to clink the dumbbells together? If not do so.

>>77394938
on the up or down?

>>77394919
Imagine yourself trying to bring the inside of your elbows together instead of pushing the weight upwards.

>>77394951
on the up, like you push up and also together

>>77394919
Because everything about this is wrong. Keeping your elbow lower limits chest recruitment significantly it is only done because it is safer for the shoulder. You can flare like hell at the in the last 1/3rd of the top of the rep and at very bottom

>>77394969
that doesn't apply if you have a type iii acromion doe

>>77394919
If you got long limbs, the right demonstration is actually not bad

>>77394919
You basically cock your chest to use it mainly. If you are out here doing simpleton reps then it's most likely all delts, which isn't a bad thing unless you can't hit chest on bench that'll hold you back. Any benefit of doing delts on bench I prefer incline or dips just because of the sheer amount of sets I've done that get your shoulders to 100% before significantly and I mean significantly even effecting gains elsewise bro. Like shit, there's a way to hit chest that usually doesn't get hit by doing heavier military press. There's a super high skill ceiling to lifting don't let fools tell you that just because they got results with sheer willpower that there isn't any nuance.

>>77394933
Neutral and underhand, the weight is low so you won't build thickness as well as barbell.

>>77394919
I do at least 50% of my sets with tucked elbows and a lower bar(lower to belly vs neck, extra rom each rep is more peculiar minor than major look it up). The form is harder to move weight but is better for longevity aka more sets per week with joint strain. If you want to get a wider chest then do more full rom, thicker chest is prison reps with a closer grip. Try it with a barbell, dbs are more of a stabilizer workout but can bring your bench up if it needs work.

>>77394933
What the fuck are you doing db bench for? Beyond a stark weakness it won't take your bench far. It is basically a mobility exercise, it helps you have strength at the absolute bottom of a rep. To increase your bench you can:
>bench a ton
>add dips mostly for bottom rom delts
>ton of tris especially freeweights
>light work upper and inner pec work
If you just wanna increase giga arch bench then just do that all the time since it is it's own movement. To really control the weight though you gotta be on top of optimal chest and shoulder training. Triceps are rarely gonna be your weak point for a 1rm where getting it moving is the hardest part.

>>77395089
You're abusing the stretch function of getting your shit just put where you are tye strongest to bounce it using your muscle fibers and tendons. To get your bench heavy now then flaring is legit, but to build a heavier bench you have to address your weak points or you'll just keep lifting and getting injured.

>>77394933
Do you do the hand over the muscle method? I find that helps my mind-muscle connection.

I reached 2pl8 but I have not managed to progress further. I think it might just be a mass thing, but I don't to eat more and get fatter