As I’ve transitioned onto a powerlifting training regime, I’ve started to place a much greater emphasis on the Bench Press as a result of it being one of the three competition lifts. Noticeably, there are a few differences between the bodybuilding press and the powerlifting style press, and all of which could be utilised in both programmes to give the lifter a safer press.
Scapular Retraction:
The first difference is that more emphasis is placed upon greater scapular retraction which in turn causes a lesser range of motion (ROM) and more efficient position to press from.
This scapular retraction allows for a shorter range of motion, which inevitably makes lifting larger weights possible. However, it also places the lifter in the correct position in order to utilise the correct muscles when pressing and also brings the Lats into the movement.
Powerlifting bench press places a larger focus on using the lats during the bench press, controlling the weight as you lower it towards your chest, and not simply letting it come crashing down onto your body.
However, Bret Contreras states that you shouldn’t maximally pinch your shoulders together as this can be detrimental; rather, he advises to depress the shoulders “put your shoulder blades in your back pockets” coupled with slight scapular retraction.
(www.weberstrength.com)
Arched Back:
The common misconception that I’ve heard regarding the Bench Press is that the arching of the back, seen more exaggerated in powerlifting, is detrimental to both the back and the shoulders when pressing. The opposite is actually true, with a small arch in the back being beneficial to both the ability to perform the movement; as well as preserving the longevity of the lifters shoulders.
The arch in the back drastically reduces the ROM needed to complete the movement (Bar pauses at the chest) but also gives us a marker as to where we should be resting the bar at the bottom of the movement. The most advantageous place to rest the bar would be the highest point, which encourages us to snap out of the ‘straight-line’ bench pressing with our elbows flared which is what causes shoulder joint degradation. 
In has to be said, if you’re just going to the gym for everyday workouts, a massive back arch is not necessary, and in this case a smaller, less prominent arch is acceptable.
Don’t Press In A Straight Line & Don’t Flare Your Elbows:
This is where the shoulder longevity is saved when deciding to implement this little change into your form. Bench pressing in a straight line, usually means that the elbows are following the same path as the bar, which means that they are abducted to a position where they are around 90 degrees from the body.
This places the shoulder in a very weak position, with the rotator cuff muscles becoming trapped and pinched between the Acromion Process and the proximal head of the Humerus. Continual pressing in this way can eventually lead to a wearing away of the joint and damage to the Bursa (fluid-filled sac aiding to joint movement).
Therefore, pressing with the elbows at about 45-50 degrees is more beneficial for the shoulder joint, meaning we can prevent over-use injuries occurring.
These are just a few small changes to the bench press form which can dramatically improve both weight lifted whilst also protecting our joints in order to evade injury.
streatfield performance 