The purpose of coming to a complete stop on the pins is to remove the stretch reflex. The stretch reflex is a nervous system response that allows the body to create more force during a bench press. It‘s a crucial part of the stretch-shortening cycle, which is when a muscle lengthens and then immediately shortens. The stretch reflex works similarly to stretching a rubber band and then letting go, where the potential energy stored in the stretch is released. Eliminating the stretch reflex makes the exercise more challenging. You won’t be able to use as much weight as you normally would for a regular bench press.

• Place a incline bench at a 30-degree angle into a power rack with the safety pins set just above your chest.

• Pull your shoulder blades back and down, and keep your chest up. Maintain this throughout the entire set. This will keep your upper back tighter and more stable, it’s safer on your shoulders, and you’ll get a better stretch across the pecs at the bottom of each rep. This also helps with moving more weight since this shortens the distance the bar has to travel.

• Experiment with different grip widths. A narrow, medium, and wide grip can all work well. It varies person to person. Use the grip that feels comfortable, strong, and allows you to feel your chest working. Grip the bar so the bar is lower in your palms. Keep your wrists straight. This will keep the bar in line, stacked over your forearms. You’ll be stronger this way vs. keeping the bar too high in your grip, and letting the bar bend your wrists back.Grip the bar so the bar is lower in your palms. Keep your wrists straight. This will keep the bar in line, stacked over your forearms. You’ll be stronger this way.

• Lower the barbell with control onto the safety pins. Pause for a second and press. Don’t bounce the bar off the safety pins. Keep your elbows tucked about 45 to 75 degrees as you lower the bar. The path your upper arm takes, how tucked in or flared out they are, can vary person to person. Some prefer more tucked in, about 45 degrees. Others prefer closer to 75 degrees. Do what feels most comfortable.

• You can use leg drive by driving your feet into the floor. But not straight down. Press into the floor and away, like you’re in an office chair with wheels and you’re pushing your feet through the floor to roll backwards.

• Keep your entire body very tight. Your entire midsection, glutes, and legs. Stability = power. Have your feet flat on the floor in front, or a bit tucked, close to being underneath your hips. Neither is right or wrong. It’s a matter of personal preference and what works for you—what’s comfortable and stronger.

• A cue that helps some people is to imagine pushing yourself away from the bar, driving your upper back into the bench as you press.

• Another cue that can help get the chest more involved is imainge you are trying to break the bar in half.