Many lifters learn the bench press from powerlifters. And powerlifters certainly know a lot about it. But remember, their goal is to lift the most weight possible for one rep, and they often use special lifting shirts.
If your goal is to build size as well as strength, and you lift raw (without a stretchy lifting shirt), then your pressing form will be different. Here's a quick video lesson.
Bench Press
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Some of you might have enjoyed the Diary of a Steroid User series as much as I did. It was an interesting, unapologetic, honest portrait of what it's like when an average Joe uses steroids. But however much I enjoyed it, I cringed when I read some of the "pyramid" workouts outlined by the anonymous author
Exercises like this one, performed in the transverse (rotational) movement pattern, add to your overall athleticism.
Do 20 swings. Without rest, drop into a hard-style plank for 10 deep breaths. Repeat for 5-10 rounds as a workout finisher.
Build muscle as fast as humanly possible — week after week — until you see a body in the mirror that you barely recognize.