What are Pause reps?
Pause reps are when you hold the weight at the bottom the movement. Lets take the bench press for example, as you bring the bar down to your chest you hold the bar on your chest for 2-3 seconds then explode up. Pause reps help you strengthen your explosive power by loading the weight at the bottom of the movement.
It is very important to have a well rounded chest workout by working on the full range of the chest muscles. Working on the lock-out, the bottom of the rep and the completion of the full rep
1-3 sets 5-8 reps at the end of a movement like the bench press or incline bench press