Bench press training technique

[matjusm]

I'm trying to increase my bench press (who isn't but just keep reading) and I want to ask this one thing:

Currently I train bench press 2x a week: one is a heavier 4-5x5-6 session with around 80+% of my max and the other session is 3-4x6-8 with about 60-65% of my max. Its this lighter session that I want to ask about.

Currently, in addition to the weight and rep scheme I outlined, I also use a slightly narrower grip (bring my hands in about 3cm on each side, on my heavy days I bench with middle finger on the rings) and I pause at the bottom of each rep (as opposed to a touch and go though no bounce method on heavier days) and then drive up the bar with maximal speed/force.

What I want to know is if this paused method of training (if I'm not specifically training for a powerlifting meet where you have to pause the bar) is more or less beneficial than doing touch and go on my lighter days as well? Any ideas/experiences?

[MWheatley]

Your plan to train lighter one day and heavier on another is a good approach to drive up benching strength. I would flip it around though and have your heavy day be maximal effort with touch n go. Then on the lighter day - you can use less weight and do paused reps focusing on exploding up. Speed reps like that should be capped at 3-4 reps max though. After that you are just going to be spinning your wheels and incorporating things outside of what your focus is.

How many sets/reps you do is up to you, but for the "lighter" day on those paused/speed reps i would shoot for 5x3.

[Senecan]

Im not sure why your going so wide with your grip? You can risk shoulder injury if you go too wide.

[pentrubani3]

try do do more than a bb presss
use dumbellse incline dicline and more chest workouts

[matjusm]

Im not sure why your going so wide with your grip? You can risk shoulder injury if you go too wide.

Thats not very wide grip, its a perfectly reasonable grip for someone of my frame.