Correct form. Back arched elbows tucked shoulder blades locked .puff up chest and belly -xplode!!!!
Warmup -never stretch your chest before workout (injury)

6x6 training with 78% of 1 rep max(rest 3.5 min)
2 burnout sets with 55% of 1 rep max
Then do lockout sets in squat rack with barbell resting on safety bars(adjust so that starting point your arms at 110degree angle)
Do 5x3 with 78% 80% 82% 85% and 90% Max

Once you get to the point where you get every rep without help from spotter on the 6x6 workout then maxout again and find your new max and repeat process


I went from bench 185 to 315 in 12 weeks on only all natural supps and I only weighed 195-202 during this -it works trust me