Think about trying to push your body away from the bar. This is gonna take a while for you to really get... When it does come your bench is gonna go way up... If I have my back against the wall and I want to push John away from me and I didn't put any pressure into the wall, he's only gonna go so far. Now if I put more force into the wall AND push him, he's going to go a lot further because I have the wall to be able to generate that force from.