bench related....I just started these yesterday.
pin presses , but with the pins(safety bars) set so they're barely touching your chest . each rep comes to a dead-stop , so you gotta push like hell to get the bar moving upward .
these seem to hit the pecs/shoulders in a way thats quite different from regular press motion. I did 5's , a 3, and a single I think . then I followed them up with 2 and 3 board presses....doubles and singles ; but a guy could always do higher pin-presses instead of the boards ( I like the boards better than high-pins) I did my PP's with a full arch , but doing them arch-less could be another variation.
suspended-chain good-mornings could be something to look into for lower-body . I cant comment on them as I've never done them.