If you have no idea what we mean when we tell you to pull the bar apart when you bench then this is the movement for you. This would be done with your speed bench work. In other words, use this with your speed benches. It will teach you to pull the bar apart and activate the rear delt and rotator cuff region while you bench. To do this use a light or mini band. Wrap it around your wrists, spread the band apart and grab the bar.