Originally Posted by CountryFriedMuscle
I am hardly a good bencher, but what i have found helps me the most is a combination of two things: volume and pauses.
When I train my bench press, I pause every single rep of every set, no questions asked. Often on lighter/earlier sets, I will pause for several seconds; same with backoff sets. I think if you are going to be forced to pause in competition, might as well get comfortable down there.
I also am a big fan of volume for pressing movements, I believe they respond quite well to it. Look at what was common in the 70's. Guys would bench, and then just do a bunch of rep sets with different grips (close grip, wide grip, etc).
I agree, reps and pauses does the trick. Recently incorporated 2-3 backoff sets with a long paus - 5s or so and its great. Time with the weight in your hands increase quite aloy if you bench a set of 5 with 5s paus ;-)