Here are a few short steps to get correct form and technique on your bench press…

0)  Warm up before the lift
Always make sure you warm up before the lift, with a body weight exercise such as push up… why point no 0, I am lazy so I can’t edit the post now… :D

1)    Do not grip the bar, squeeze it.
Most people who don’t make improvements in their presses are the ones who have a sloppy grip.

2)    Form and technique are paramount – compared to the weights you lift
Whenever you do any compound movement, give adequate importance to form and correct technique for the lift with an empty bar.

3)    Breathe in and breathe out properly
Breathe in and hold your breath, simultaneously push the bar in one swift motion upward.

4)    Squeeze your chest
Squeeze your chest gently while performing the lift and hold for a second in the lift.

5)    Range of Motion (RoM)
Use proper RoM for the lift, you must never lock your elbow while performing a bench press (or push up).

6)    Never jerk the weight
Don’t the jerk the weight ever, because movements which you jerk can cause injury (mild sprain) or joint fractures (when the weights are heavy)

7)    Perform the lift for 8 weeks
Giving up on an exercise prior to 8 weeks of consistent trials means you don’t fit the gym. Plain and simply put, NO PAIN? NO GAIN! Add weights progressively to the lift and you will see improvement in your bench press by atleast 20lb around the 6th week.

HINT: Use a spotter to do just that, spot the weight and line of the bar (Olympic bar perhaps?)

Do not use a spotter to help you lift the weights – it amounts to cheating and you will not progress in your lift, if you cheat...

You can maximize your bench press easily by using these techniques. And like Jason Statham said, “IF you can’t motivate yourself enough without a personal trainer (or a partner)… stop working out!”