There's good stuff on the net but there's so much bullshit to wade through that you'll get lost. His shit is a good resource if you're just starting out and don't have access to good coaching. In regards to the bench itself. In all your lifts, always warm up with the bar only and work your way up as your body lets you. If the goal is long term health and fitness taking your ego out and doing things properly will always be the best option. I've learned the hard way what ego will get you when it comes to fitness. Good luck.

men are so simple, and so subject to present necessities, that he who seeks to deceive will always find someone who will allow himself to be deceived. (c)Niccolò Machiavelli