Your bench and squat, your deadlift, your back squat and even mobility.

The benefit of a full body strength training program is that it's a complete body approach which provides the strength the body requires. If you only care about one part of your body, then the benefits will show up to a limited extent. One of the best tips when benching above parallel is to simply push your thighs towards the ceiling and lower the bar by your shins. The closer you get to parallel, the more your lower legs will get engaged which in turn allows you to squat a little bit closer.

I've been doing this for years and it seems to work for almost everyone. When pulling the barbell by your shoulders, I'd recommend pulling just a little from your hips. If your hips don't want to stay back and your knees buckle, then the bar is too heavy. To get your form just right for benching, focus on how to keep the bar from digging in to your shoulders and back. This is the most important because not only will digging into your shoulders ruin the bench, but it's not very healthy for your upper back either. Don't be afraid to bench big weight.

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A lot of people won't even consider benching above 200 lbs. I started benching above 180 lbs at age 25 and am now benching 245 lbs and squatting at 425 lbs. I would never even consider benching that much weight if I wasn't on a special program. You may be able to bench 600 lbs or even more with proper form and a good program.

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The challenge is knowing how hard you can pull. There is a limit to how much you can pull as the harder you pull, the less you can tolerate and you won't recover in time for the next pull. To prevent overloading your joints you must pull with good form.