I've done some reading to try and determine the proper form that powerlifters use on max bench. Couple questions for you guys in the know:
1) What is and how does one find the "groove" ...I assume this is where the lifter gets max power/strength and mechanical advantage for the lift.
2) I hear people saying arch your back and squeeze your shoulder blades together. Is this literal? as in lay on the bench with an arch in your back? <seems maybe dangerous>. Do I need to actually squeeze my back in an attempt to touch my blades together when I lie back on the bench?
3) Drive your heels into the ground. As in lift myself up on the bench? That seems to run contrary to everything I've ever heard about proper bench technique.
Bear in mind this question is regards to a max effort lift. Thanks for any info you might have.