In my opinion, pausing on high rep sets is not necessary, since low loads feel nothing like max efforts and don't really help condition you for pausing heavy weights. And I'll second jsmiley07's advice about elbow pain. Paused benching blows up my elbows, regardless of the weight.
Acupuncture and soft tissue work help, but it still aggravates my tendonitis. If you have no pain you might be able to get away with pausing alot, but over time, you'll probably start hurting as wear and tear accumulates.
I would avoid pausing until 4 weeks out or so. When you reach this point in your training cycle, you should also be decreasing assistance work drastically, which will help take some strain off by reducing overuse injury to the elbows. In the meantime, focus on gaining control of the eccentric portion so you don't bounce and then executing a swift and smooth reversal.
Squeeze the bar and try to tear it apart, keep the back tight, and pull the triceps down into the lats to support the weight instead of losing it and having to bounce to recover. Then when it's time to pause, see if that helps close the gap.
If you're not prepping for a meet, just hit a paused max every so often as a tester.
And, in case you're not already doing it, you need to hammer some board presses and close grip work to fix that lockout.