So I'm planning to enter a PL comp in the next few months and I currently bench touch n go. Should I carry on as I am and just do a bit of pausing nearer the time or actually switch to pausing all my bench presses now? Will it make much of a difference? My bench is piss weak anyway.
You must practice your sport if you want to succeed in your sport so you must practice paused benching. You also have to bear in mind that you will bench after squatting.
It is not good to be too specific. Specificity in the sport is required, but you can benefit from close variations too.
Right, but variation for it's own sake? For example, I already do four pressing variations - bench, press, db press and cgbp. If I want to add in more I'd better have an explicit reason for doing so!
Variations are fine so long as they are picked properly and the competition lifts are where most of the effort is concentrated. How much specificity you need is dependent upon where you are in your training cycle. Remember that the number of reps you do will also have large impact on specificity. The competition bench press should be given the highest priority. If you want to judge the carryover an exercise you have to look at how closely it mimics the movement pattern of whatever it is you want to get better at and take a look at where toughest part of the movement is.