Bench Press Technique

rich said:

About a month ago I posted about a bet I made with a guy to see who
could bench press the most weight. The contest is in about a month. I
am up to 295 pounds, hoping to get to 315 in a month.

I have been benching for many years and did not really think that much
about technique. Last week I saw a guy who was about 5'9" and 185
pounds bench press almost 500 pounds.

I noticed that his grip was much narrower than mine. I tend to grip
the bar with my middle finger on the rings. His hands were about an
inch from the rings.

The other thing I noticed was that while lowering the bar, his elbows
were kept very close to his side. When I bench my elbows are pointed
out during the descent.

Most people I see bench keep don't keep their elbows in.

Like most gym rats.

Quoted message said:

I asked this fellow about his technique and he told me that he keeps
his elbows in for two reasons. One is that it takes pressure off his
shoulders. The second is that from that position it is a shorter press
to lock out.

The first part is true. Keeping the elbows in by itself does not
shorten the stroke. But lowering the bar to the bottom of the chest
does and that requires the elbows to be in and under the bar.

Quoted message said:

Since talking to him I have tried using his technique in my bench
press. At first it felt quite awkward and put tremendous stress on my
triceps. Now it feels more natural and I have noticed that I no longer
have any strain or discomfort in my shoulders. Also I found that I
experienced intense DOMS in my triceps the day after the session.

You should stick to the wider grip you're been using and work on
keeping your elbows in and bringing the bar to the lower chest.
Setting a good arch helps too.