why you hate pased benching? its the most effective way to bring up your bottom end power. your only as strong as your weakest link on a given lift.

how long do one pause when doing such??? 3 seconds?? 5 seconds?? 10 seconds??

solid 2 count.

I have been doing half reps and it has helped me out some......what I have been doing is my normal bench work and go through most of my sets and for my final two I drop it down to a lower weight and I do 10-12 slower reps.

Today this is what I did for flat bench:
135*10
225*8
245*5
265*3
135*12 half rep
135*10 half rep

Its really not much work I do with the half reps but it has helped me outenough to count for something. When I do incline and flat dumbbells too I try to throw a set or two of 1/2s in there too but thats just what I do.