[Anthony]

I’ve had similar issues in the past and felt that I was mostly moving the weight. However, over time I’ve built a much better mind-muscle connection. It’s difficult to see how you actually perform your reps, so I could just give you some advice on what worked for me:
– Slowing down my reps; 3 seconds in the eccentric and 1 second in the concentric
– Controlling the direction changes. There’s a kind of reflex you can get when you either reach the top or the bottom of the lift where you instantly “bounce” up or down. I prefer to pause for a brief moment, and control this direction change.
– I tend to focus more on bringing my hands closer to each other and move inwards, rather than simply moving up and down. Exercises like seated cable presses, dumbell presses, or hammer strength-like-machines work for me, and I make sure that I at least have one in my push day.
– I drop the weight a bit, so that I can get to failure in the 10-12 rep range. I tend to lose some of the control when I go to the 6-8 range, and with perfect execution I feel that I can achieve the most stimulation.