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Can’t feel your pecs when bench pressing? Learn to isolate the stubborn muscle using isolation work and constant tension, focusing on the quality of contraction. If you can't feel your pecs during the bench press, you can use something like a dumbbell or machine flye for this, or try the D-Roy raise. Try to fatigue the muscle with the least amount of weight possible on this exercise. That forces you to contract the chest as hard as possible and "find" those pecs. This will lead to a better mind-muscle connection for bigger bench presses and better pecs. – Christian Thibaudeau

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. Similar to the other variations, the T-bench chest press protocol can be applied to any and all chest press variations, including barbell presses, provided the lifter can reposition the bench widthwise in a squat cage. – 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