If you have found yourself hitting a plateau on improving your bench press, decentric movements could be the answer. A lot of people put more emphasis on the pushing action when bench pressing and fail to control the weight on the downward movement which means that whilst the muscles that control the push part of the movement get stimulated the opposite muscles on the downward action get very little stimulus and like most things in life you cant have one without the other. so If you want improve your bench press you need to bring your opposite muscles up to par with your eccentric controlling muscles.

The best way to train on a decentric level whilst bench pressing is to lower the bar slowing to your chest then burst on the push. A good way of controlling the movement is to count while lowering. if you count from four to six seconds from your harms being fully extended to lowering the bar to your chest you wont go far wrong and once you have got used to training in this manner you should start to see improvement in your bench press.

tip: to maximize this technique get a training partner to help you on the pushing action once your arms give out., you will still have two to four more reps lowering the bar to your chest.