Almost everyone you talk to says they want to increase their bench press, but unfortunately some guys skip the exercise. The number one excuse I get, "I can't bench press because my shoulders hurt." Its true bench pressing with bad form can cause shoulder injuries but there is a way to alleviate this. I had the same issues myself and thought my heavy benching days were over. That is until several years ago when I met with a powerlifting coach and discovered this tip.
As you bench press, keep your elbows tucked in close to your body. By doing this the path of the bar will change a bit. The bar will touch a little lower on your chest right below your nipples. The fact you're touching the bar lower on your chest will decrease the pressure on your deltoids.
The further you are from your center the less leverage you have. When you tuck your elbows and keep them from flaring out you transfer the load to your triceps taking pressure off the shoulder complex.
Touching the bar lower and keeping your elbows in close will allow the bar to travel in a straight line. We all know the fastest way from point A to point B is with a straight line. Give this technique a try. You may drop in poundage the first few workouts, but you'll skyrocket past where you were in the past in record time.
