I just came in to say “davs”.
Oh, and “Begyndende Styrke”.
And, “Du skal spise meget”.
I know, everyone already said that, but I haven’t got to practice my danish much lately. Seriously, Starting Strength (the book, not the internet version) has an exhaustive section on the form of a bench press. If you’re serious about lifting and are going to be doing it for the next 48 weeks and beyond, you should have solid form. There are also great articles here on T-Nation and elsewhere. Here’s one, and another, both by Dave Tate.
Now, Dave Tate is talking about lifting BIG weights. The form and techniques will be the same, and when you start to hit big weights you will be glad you got the technique down.
God fornøjelse!
Jamen davs til dig!
Har du danske aner eller hvad? 
Og tak for links, tjekker dem straks ud!
It doesnt matter how much weight you are pressing right now.
Important items of note:
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Correct form. You’ll notice an increase in the amount you can press just by practicing your form. BAR CONTROL! Keep your feet flat on the ground. Oh so slight arch in your back. Keep your hips and shoulders on the bench. Bring your shoulder blades IN. Bar straight up, straight down. Utilize the kinetic energy from your feet to your shoulders while pressing. Explode up, controlled resistance down. Don’t dance your feet while lifting. You wouldn’t want to see Michael Jackson bench pressing would you? Nope. We don’t want to see that either.
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Weak links. More than likely, it’s not your pecs that are limiting you right now. Your triceps, back, shoulders have a lot to do with your bench performance. Full body workout baby. Get balance down early.
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Chest day should be all-out warfare. Leave absolutely nothing in the tank. If you are doing a tricep/chest split, do your tricep exercises first. Yes. Do them first. They need the priority seating right now. Make sure you are doing a good rotary cuff warm up set before your bench warmup set.
Getting my tricep/back strength up, and practicing proper form absolutely skyrocketed my weak presses into almost respectable presses. Add weight every chest day. Set goals, and just lift through them.
Good luck!
man i would tap that shit for sure
-Push ups. Do them. Progress them, watch your bench press get stronger.
-Correct form=king. Nail it down, practice it with every rep.
-Press a lot.
-Get better at overhead pressing
-Work in different rep range across the week. I’m not saying you need to do BB bench 8 times a week, but maybe have a day where you press in the 3-5 rep range for a few sets, then a moderate volume day (3-4 sets of 8-10) and a high volume day (sets of of 12-15, this would be a great day to devote to push up variations).
It could also be possible to do this all on a chest day, it just depends on what works for you.
-did I mention push ups? You should do those. In fact, you could probably do them every day and be just fine. I wouldn’t go to failure every day.
-Arm work. Keep in mind that this doesn’t have to mean curls and press downs, it can be things like close grip bench and close grip chins too.
-Get better at chin/pull ups.
I mention these things because I suck at bench press. And I’m trying very hard to get better and these things have so far been the key to my success. from a big ole 165lbs max press in June to doing 3x3x190lbs this week.
I’m not sure why I suck at it, but it doesn’t matter. The only real question is “am I getting better?” Yes. These things have helped. Try them out.
I think I’m going to go do some push ups right now. Dammit.
The quickest way for you to improve your bench is to squart.
Strange but true link. Like the poster suggested above try the Starting Strength by Rippetoe.
I have learnt so much from that book from proper back arching, foot placement, how to derack a bar (so important it improved my bench solely because I didnt have to hurt my weirdly bench the bar out of the pins), breathing and putting weight on the bar (progression).
I highly recommend you do this program.
A bench of 8RM ~45kg is less of a concern than the fact your are 6"6 (200cm) and you only weigh 77kg.
Big compounds are you friend,
[quote]echelon101 wrote:
The quickest way for you to improve your bench is to squart.
Big compounds are you friend,[/quote]
x2
Dumbbell bench will help the stabilizers and also help any left/right imbalances. You could mix those in once in awhile. If you tremble, it is a good thing as a beginner.
I would also say that you should make sure you pull as much as you push, it makes a difference.
I’m not sure about the incline being easier on your delts thing thou. I’ve found the opposite to be true personally.
I’d ike to thank you all for your great answers, I’ll try to “update”, my progress 