Need a hint of BP

[Tomo_1]

Hello Sir!
I have a big problem with my bench press form. When I lay on the bench, I'm trying to keep my back tight, shoulders back, scapulas close, chest up. But when I'm taking bar from the racks, my shoulder automaticaly move forward and chest makes flat. I can't keep proper form, movement seems to me not natural - of course it causes lack of strength.
I have to admit I can't arch my back enough (im not flexible enough).
I need a hint what to do, what should I think about when taking the bar. Maybe I should focus on sth?

PS. Yes, I have (and read) your books and your video

Best regards.
Tomo_1

[Mark Rippetoe]

Yes, focus on sth. That should fix it. If not, you'll just have to learn to reset your shoulders after you take the bar.

[Rob Waskis]

Not sure what equipment you're using, but if possible, try lowering the hooks in the rack so you don't have to extend so much to unrack the bar. I would try this before focusing on sth, but Rip might disagree with me about that.

[Mark Rippetoe]

I do disagree, because sth is the most important thing about the bench press.

[yorick]

sth is the feeling of relaxation from popping ones back by sitting on the bench, bending over and grabbing the uprights on each side of the bench combined with the serene feeling of actually getting to lie down for a lift. Right?

[algunos hombre]

If you became a Dark Lord of the sth, could you bench press without physically touching the bar?

[Carlos Daniel]

Sth is of obvious importance, being a central concept in the Hindu-Filipino school of bench pressing.

However, if the OP lifts in a commercial gym, asking someone for a lift off can help you keep the scapulae in place.

[MightyJoeYoung]

This might be a really ignorant question but no time to be proud, what is sth?

[Mark Rippetoe]

WE DON'T KNOW, Joe. Maybe a typo.

I hate having to explain these things.

[Scrofula]

This might be a really ignorant question but no time to be proud, what is sth?

'Sth' is short for something.