As far as benefits go, like I mentioned I've done them for so long I couldn't really tell you. I've never really had a problem with premature ejaculation or erection strength or any of that and I understand they're supposed to help those out. Sooo ... yeah, I guess they help with those issues.

As far a knowing you're doing the contractions correctly, it feels to me almost like flexing my penis. That area just below it, the taint area, etc, all contract and flex. When I was younger it could induce an erection.