Slow tempo training to produce better results in strength, size and mobility. Upper body workout with 4 compound exercises.
If you haven't seen good progress in your training for quite some while, then utilizing slow tempo training can be the plateau buster you need.
The reason slow tempo training works so well is because you are finally using all the muscles that play a part in the movement patterns you are doing.
When you lift weights up explosively, you will evidently skip portions of the repetition (due to acceleration, form etc.) where many smaller muscles would need to work. The muscles you are dominantly using also won't be fully activated in their range of motion.
There is nothing wrong with explosive and cheating repetitions, but the results of that type of training are very different. With fast repetitions you won't build mobility and you will not ensure the structural balance of the body.
In terms of power, slow tempo training is not ideal, but in terms of muscular size, mobility and injury prevention slow tempo training is second to none.
With slow tempo exercises you need to significantly drop the weight down and likely use less than 50% of your max. Repetitions don't matter that much (you may need to do 2-10 repetitions per set) because the purpose is time under tension.
Focus on 2-5 seconds concentric (positive) and eccentric (negative) phases. To get the best results, you also need to focus heavily on mind-muscle connection.