I suck at taking pictures at the gym, always thinking of it when i'm not there, but at the gym I'm focusing on what I'm doing.
I'm working on my technique, I didn't put that much on how to lift, but how much weight, and now I know that the technique makes everything easier and weights on the bar is easier to handle when you do it right.
In order to get strong in power lifting without injuries , technique comes first.
I don't have coach so I have to learn my self as the old time, you tube, reading and follow people on Instagram that are power lifters .
A how to bench guide
when you are under the bar, get on you toes and make an arch with your back, tense those glutes.
Press the traps together and make yourself lay on top of almost olny them, really dig the traps in to the bench and grab the bar and tense the grip all the way from you back muscles, they are the one who will do the most of the work. I usually have my middle finger on the last "ring" on the bar.
Still in the arch position you now move you fet wide apart and get them as much underneath you as you can wile the hole soul touching the floor and the butt comes down on the seat. On competition the bum is not allowed to leave the bench thru the lift, but a long as you have a bit of the bum on the bench it's alright.
Now You will make the lift, activate the legs, the glutens and back, this is were your power will come from, without the bum lifting from the seat you push the bar up from the rack, and the bar should now go down towards your chest, right underneath to be exactly, do not let the bar just fall down, easiest is to count to two when it comes down, and then push the bar up, having the hole body helping you thru the exercise . and now you've done one lift.