Can someone please explain these techniques that can raise your bench straight away
maybe not the 'same day', you'll have to get used to the technique, but ditching the 'bodybuilding style' bench press is the first thing you'll want to do.
if you don't have access to legit powerlifters, at least spend some time watching some louie simmons vid's.... well, watching AND listening.
wide grip (shorter range of motion... think sumo-dead)
squeeze the shit out of the bar, no 'suicide grip'.
'break the bar'... imagine breaking a stick/tree branch/pencil... it causes external rotation and brings your elbows in
bring you elbows in to your body
arch the shit out your lower back
drive with your feet... I drive with the balls of my feet, since I have long legs I 'tuck them back' to get arch in my back so my heels aren't on the ground usually... pinching your glutes helps drive feet into the ground... the bench should be a full-body movement.. sorta. not just chest/tris/delts.
bring the bar to your lower chest or even upper stomach... your forearms should be 90degrees to the floor (perpendicular to your body or the bench), hwo far the bar goes down depends on your arm length.
... that's a start.