You need to pull the collar of your shirt down alot in order to get it to fit riight and get the most out of it. Just make sure the armpits are not exposed in the front. The discomfort from the pinching in the arms is normal, get used to it. If you want to wear gear and get a lot of pounds out of a shirt, it isnt comfortable. Otherwise do some research on elitefts.com you will learn plenty.