In this video, I talk about where to position the barbell in the bench press movement.
There a lot of different variations of the bench press, but some put more strain on the shoulders (especially the rotator cuff). If your main goal is to gain strength, then you will want to make sure you position the bar closer to the bottom of your chest.
This will allow more muscles to be worked, and will help you lift more weight.
You can apply this to your pushups too… just move your hands down, closer to the bottom of your chest, and you will feel that the movement works a lot of different muscles.
This will make the pushups harder, but you can adjust to this by moving your legs in, or even going on your knees. From there, you can steadily progress to a full pushup.