If you watch a lot of dudes bench, it often looks like the weight is boss -- and the guy lifting it is just along for the ride.

The reason, of course, is human nature: More is considered better, so they use as much weight as they can bounce off their chest.

Related: The 15 Best Exercises for Your Chest

But it's time to take back control, says Men's Health Fitness Director B.J. Gaddour.

His advice: Use the pause bench presses -- there are three versions -- that he demonstrates in this video. While you'll have to use a lighter load, you’ll likely get better results.

Related: Download New Men's Health Personal Fitness Trainer iPhone and iPad App -- for FREE!

The reason: By using these techniques, you'll not only build your chest, but you'll also strengthen your upper back specifically for the bench press. This approach helps create a more stable foundation for you to push from, which can lead to serious gains.

And in the end, you won't be hurrying to put the bar back on the rack. You'll be fully in charge from start to finish.

After all, do you want to own the bench press -- or do you want it to own you?

More Men's Health:
-- 22 New Ways To Crush Your Core
-- 23 Best Biceps Exercises
-- This Might Be The Craziest Mobility Exercise Ever
-- The J.J. Watt Workout