Paused Bench Press

Lower the bar to your chest just as you would for a normal bench press, but instead of pressing back up right away, stop and hold the bar still on your chest for a moment before driving it up. That dead stop removes the bounce and stretch-reflex help you'd normally get off your chest, so the press starts from a complete standstill under full control. Keep your chest up and shoulder blades pulled together during the pause rather than letting your upper back relax and flatten against the bench. Because you're starting from zero momentum every rep, expect to move somewhat less weight than your regular bench press.