The T-bench technique can do wonders for bench press mechanics and pressing power. Instead of lying lengthwise on the bench as you would typically do, the T bench position involves lying widthwise. This allows the hips, head, and neck to be off the bench and unsupported. As a result you're forced to support more of your body and contract your posterior chain from head to toe to a much greater degree. In essence you're holding an isometric glute bridge throughout. This works particularly well for individuals who lack the ability to drive forcefully with their legs and hips on bench press, as the lifter is forced to fully contract the glutes and drive with the legs. In addition, the elbows and triceps end up touching the bench just at the right stopping point, similar to a floor press. This keeps the athlete from collapsing and over-stretching in the bottom position. – Dr. Joel Seedman
The T-bench technique can do wonders for bench press mechanics and pressing power. Instead of lying lengthwise on the bench as you would typically do, the T bench position involves lying widthwise. This allows the hips, head, and neck to be off the bench and unsupported. As a result you're forced to support more of your body and contract your posterior chain from head to toe to a much greater degree. In essence you're holding an isometric glute bridge throughout. This works particularly well for individuals who lack the ability to drive forcefully with their legs and hips on bench press, as the lifter is forced to fully contract the glutes and drive with the legs. In addition, the elbows and triceps end up touching the bench just at the right stopping point, similar to a floor press. This keeps the athlete from collapsing and over-stretching in the bottom position. – Dr. Joel Seedman
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