Ok, without knowing where you’re breaking down like @Kad1 and I both said, let’s try to adjust a few mental cues that will help greatly. All of these will help with STRENGTH, which is what you seem to be trying to achieve, so we need to think about bench as a TOTAL BODY lift. First, since your wrists seem to be an issue let’s talk grip, here is a photo of my hand, when you grab the bar on the bench, place it where the GREEN line is, not where the RED line is, this will help tighten your fingers and give you a better ability to squeeze the bar, which will help you keep your wrists locked. Second, as @herrubermensch said, when you set yourself, get your eyes almost directly under the tacked bar, lower your shoulders and squeeze your shoulder blades together, then dig your traps into the bar. Once you’re in this spot, DO NOT MOVE. As you un rack the bar, close your grip 1 finger at a time starting with the index and working your way to the pinky… what does this help you ask, this will allow you to actually feel the feeling of BENDING THE BAR… bending the bar is what we use to say ENGAGE YOUR LATS. By now, if you’re not used to doing this you should feel pretty damn uncomfortable. Before you lower the weight, find a spot on the ceiling directly above your eyes and focus on it, DO NOT LOOK AT THE BAR. Pull all the air into your belly that you can and start to lower the weight? KEEP EYES ON CEILING. Lower the weight to your nipples or just below, this will help you tuck your elbows
And set your upper arms on your lats like a shelf. Note, you’re still looking at the ceiling… when you begin to press, keep your elbows tucked and envision yourself pushing yourself through the floor, away from the bar rather than the bar away from you. At about the mid way point, flare your elbows out and continue the drive, when you achieve lockout, the weight should be back over your face, bench press is NOT a straight up and down movement, you want the weight to go slightly backwards as you press up… when you get done, if you’ve done everything right, your back and hips should feel it just as much as your shoulders and tris
And set your upper arms on your lats like a shelf. Note, you’re still looking at the ceiling… when you begin to press, keep your elbows tucked and envision yourself pushing yourself through the floor, away from the bar rather than the bar away from you. At about the mid way point, flare your elbows out and continue the drive, when you achieve lockout, the weight should be back over your face, bench press is NOT a straight up and down movement, you want the weight to go slightly backwards as you press up… when you get done, if you’ve done everything right, your back and hips should feel it just as much as your shoulders and tris
