Bench seems to be the hardest for powerlifters, and oddly, seems to be the easiest for 'gym bros/gals'.
In years past, there was almost a odd pride in have a bad bench (is team povo bench still a thing?).
In any event, bench uses many principles that differ from squat and deadlift, so here are some practical tips.
To bench more, bench more
One a week is the most arbitrary model ever, very few people need a full week to recover from a bench session.
Tip 1 - bench twice a week, but use two differing modalities
For whatever reason, bench seems to need multiple stimulus, and more reps that squats or deads. To go back to basics, the three modalities to increase strength are
1. Max effort (ie, low reps, high intensity)
2. Repeated effort (ie, bodybuilding style reps)
3. DE - Dynamic Effort
For almost all beginners and intermediates, putting in a second rep day with bodybuilding style will hugely assist. We're talking 60-70%, couple reps shy of failure 4-20 reps, 5-10 sets of 3 to 4 exercises.
Ie, bench rep day
1. Bench - 3 sets of 8-12 at 60%
2. Flat DB press - 3 sets of 8-12 at 60%
3. Incline DB press - - 3 sets of 8-12 at 60%
So above is 9 sets all going below 8rpe - with 1-3 minutes rest.
Wrist wraps aren't mandatory, but they help a lot in consistency. If you are on a slippy bench, you have three options
1. the ole band trick, grab some band from the gym and put them in a cross
2. the ole $1 store rubber matt electrical taped to the bench when nobody is looking trick
3. A A7 shirt that will make you stick
Even really good benchers are super weak on a bench that slips
Learn to leg drive
Its not as hard as people think. Here is a short list
1. Sit, get both your shoulders down and back
2. Fall back to the bench, dont smash your head on the bar (we've all done it once)
3. Try to get the nape of your neck to the bench, using your legs to push the weight up there
4. The motion is pure kick, lick a leg extension
5. Once your neck is down - flex your but and keep extending the leg
6. Some people like to consciously push knees out at the same time
Train your weak points - but not in replacement of the above
You should overall just aim to get stronger, and realise that all problems are resolved by being stronger.
A bad lockout isn't always triceps, its also you got there slow and grinded off the bottom and slowed through the midway point.
Doing a bunch of tricep work instead of benching is bad, doing some extra accessories is good.
We would recommend the follow 'weak point' accessories
- Slow off the chest - Dynamic Effort work and also long pause work
- Instable bar - Front raises and delt work (rear laterals)
- Two inches off the chest stop - lat rows (your lats are huge in bench)
- Lockout issues - Floor press or block press
Things that don't help much
Doing lots of touch and go (especially with a bounce) does not have a great carryover. Close grips are awesome for triceps, but don't really carry over to a great bench.