Hey Scott can you help me with this?

I have a weak bench press and that' because of my weak forarms, should I try to focus more on the forarms and then on the bench press or should I keep pushing on the bench?

One other thing you always say the key to success is to have good form and always do full range of motion, well I try to have always good form and concentrate on full range of motion and contracting the muscles, but I barely see gains and then are those guys in the gym with reall bad form and no range of motion not even a half rep can they do and still those guys seems to get bigger every week, what is wrong in this picture?

Thx 

I would suggest you simply keep working on your grip strength while doing your normal training. Whatever muscle group your training (for the upper body in particular), you need to be gripping everything as hard as you can and that will help your forearms get bigger and stronger.

If they REALLY are a major weak point, try getting some forearm grippers that you can have at home, and start using them daily to build up your forearm strength.

Form is definitley important, but you still need to be overloading as well. If maintaining absolutely perfect form is holding you back from overloading, then you need to change things a bit. That's why I started doing Cheat & Recover last year, because I hit a plateau with perfect form training as well. The only difference between you and the other guys here is that you will still be doing perfect form reps with the recover reps - so you get the best of both worlds 😁 https://muscularstrength.com/cheat-and-recover