Originally Posted by Ryano
Paused bench is great training. Not only for strengthening the lower part of the lift, but learning to pause. Many people miss meet lifts from beating the press command. I usually stop the weight at my chest(not resting it) and count to two before pressing. I would also recommend doing full reps and holding for at least a two count at the top.
As BTB stated, you should stay tight thoughout the entire core to the feet during the press. Drive off your heels and push the weight up & back.
My biggest F-up, racking the weight as soon as i complete the lift...lol