I know the bench form down pat, I keep my legs tucked - I've got an arch starting to imerge, I know I'm supposed to pull my shoulder blades together and squeeze my lats together while keeping my traps tight (but not as tight as to pull it towards my face).

However, I sit on the bench and I get my feet ready, I get an arch going and... I cannot seem to apply the rest! So I just 'rip the bar apart?' and I'm pretty much sorted, or I'm missing somthing else?

If anyone could chime in here, it would be greatly appreciated!