Bench: Touch and Go, Brief Pause, or Long Pause?

Sorry for the stupid question but i can’t find anything clear about it.
On the bench press which kind of pause on the chest should be done in regular training session with 5/3/1 set rep scheme? Touch and go, 1 count pause or a competition pause?

Just ensure the bar comes to a stop and then explode up.

So the bar has just to touch the chest?!

Why the exclamation point?

There is no prescribed degree of pause in 5/3/1. I have used it exclusively touch and go. Some folks like a pause. Both will get you bigger and stronger. However, if you set your TM with a pause rep, it would be silly to train touch and go with that TM, and vice versa.


Whatever you choose, be consistent. Just be wary of shoulder issues.