Bench press holds

[getriba]

1.Can 3 position down mid and upper in bench press build up strength trough full range of motion because STRENGTH TRANSFER, lets say you do 3 positions x 3 iso hold for weight you can comfortable hold for ten seconds lets say your 10 sec. max is 100 kg you start with 90 kg add 1 kg weight every workout will that build strength to pass that 100kg max for 10 sec?
Obviously 1 RM will be smaller than the weight you can hold but will go up?

2. Can bench press in upper position hold start with weight you can do for 5 seconds then build to 10 seconds then add weight , 3 x max time you can hold till you reach 10, build 1 RM it will not be same as hold weight but can it be improved?

[CW47]

I'm not aware of any studies that specifically address this, but I would love to know the answer as well. I've never used holds in my programming, but would definitely consider it if I thought there would be some carryover to benching strength.

You should test this yourself for a while and then report back your results.

[radrd]

I did some iso holds for a few weeks and it didn't help me increase my bench, but I've come to accept that I just suck at bench pressing and only weight gain is going to make a difference. Someone that can actually press considerable weight may have a different experience.

[air2fakie]

Look up spoto press and board press and try those instead.