I meant with strict form, elbows closer to the body, arch back with your feet pushing you forward.
I was talking about it with my bro and another regular at the gym Wednesday. It is because most guys you see at the gym flare their elbows in a neutral position when benching. My bro brought it up because he wrecked his left shoulder before so I told him about the "olympic bench."
I have to move back down to 135 lb to get the form right and use to it but I feel it hitting my chest a lot more compared to the neutral position where you can have a tendency to push up with your shoulder a little.
BTW, I dropped like 5 lb for some reason but for the most part my strength is the same. Not sure what to make of it. Going to just continue eating and lifting till next spring before I run and do a bunch of cutting regimen.
Regarding rows, anyone got a good vid for bent over rows? I see guys stand at an angle, some guys parallel to the ground, etc.