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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

Slap a plate or two under one end of the bench. This will put you on a slight decline angle, allowing you to use the pecs more effectively while taking any unwanted stress off the shoulders. – Dan North

This puts less stress on the shoulders as opposed to excessive internal rotation. At the top of the motion, your hands will be facing in toward each other with your shoulders externally rotated. You can turn the palms forward at the bottom or keep them neutral during the entire range of motion. – Dan North