There is no single correct way to bench. The lifter with the long arms and the lifter built thick and short will press their best with different setups. Understanding the main bench styles lets you build a setup that fits your body instead of forcing your body into someone else’s lift.
The Arch and Leg Drive
Powerlifters set an arch in the upper back and drive through the legs to create a tight, stable platform to press from. A bigger arch shortens the distance the bar travels and keeps the shoulders safe in a strong position. How much arch you use depends on your mobility and what your federation allows. Leg drive ties the whole body together, turning the bench from an arm exercise into a full body push.
Elbow Position
How you tuck or flare your elbows changes the lift. Tucking the elbows closer to the body protects the shoulders and leans on the triceps. Letting them flare more brings in the chest but can stress the shoulder if taken too far. Most strong, healthy benchers land somewhere in the middle, with the elbows tucked enough to stay safe and stacked under the bar.
Build the Style Around Your Body
Long arms mean a longer press, so those lifters often benefit from a bigger arch and a setup that shortens the range. Shorter, thicker lifters can often press well with less arch. The point is to stop copying whoever has the biggest bench online and start building a setup that fits your levers and stays healthy.
Experiment with arch, leg drive, and elbow position over time. Keep what makes you strong and keeps your shoulders happy. The best bench style is the one that fits the lifter doing it.