For flat bench, I usually try to bench straight forward from around the nipples minimizing the distance, keeping my elbows beneath the bar, wrists straight, etc.
When I get on an incline bench, I’m always playing around with the groove: where I lower the bar to, where I push to (straight up towards the celing, more of an arc away from my chest, etc.), where I keep my elbows, grip width, etc. Most of them feel slightly awkard to me for one reason or another.
I know this is one of the most basic exercises there is, but it’s one basic that I’ve never been totally happy with.
I tuck my elbows (as much as possible, I can’t tuck as much as on flat bench because I’m benching off my chest), use a pinky on the rings grip, retract my shoulder blades, bench off the upper part of my pecs (an inch or two below armpit level), and bench in a straight line. Honestly shoulder and incline exercises have always felt more natural to me than the regular bench, but that’s prolly because my front delts are disproportionately strong (I’m working on this).
bring the bar to your upper chest, almost your collarbone, and drive straight up, elbows under the bar. forget about that ‘natural arch’ people seem to always whine about: .
Low inclines (slight angle 10-15 degrees) wide and straight up and down.
and
High inclines 45 degrees or a little more, closegrip and elbows tucked.
The clavicular head has two main functions and for me this works, but Everyone will be different on exactly how to perform exercises Like rows versus chins for the lats.