I was talking to a trainer at the Gold’s where I work out about benching, and he told me that the proper way to bench is to arch your back like powerlifters do. He said that if you lock back your shoulder blades, it takes the stress off your deltoids and makes your lats the base instead. And since the lats are stronger than delts, its better for benching. He added that it takes a while to get used to, but its better to bench this way than to lie flat against the bench. Does this have any merit?
Read either Bench Press 600 Pounds or Pressing Power, both by Dave Tate. I wouldn’t say “arch” your back (!) -but a proper bench does incorporate your lats. However, read either articles. They’ll give you a better idea of the proper form/technique. BTW: I suspect the reason powerlifters bench that way is that pressing that 1 RM is MUCH MORE important than form.
Yes - you need a good base formed by your shoulder blades and feet - I highly suggest reading “Bench Press 600 Pounds” by Dave Tate - you’ll find a link in the FAQ section. It’s all the instruction you’ll need for the perfect bench.