Spoto Press

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 6 reps with 2 to 4 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 12 reps with 60 to 120 seconds of rest.

Execution and technique cues

• Lie on the bench and pull your shoulder blades back and down while pressing your feet firmly into the floor.
• Unrack the barbell and position it directly over your shoulders with your elbows fully locked.
• Lower the barbell under control and pause it precisely one to two inches above your chest for a full second.
• Press the barbell explosively back to the starting position while keeping your upper back tight against the bench.

Common mistakes

• Allowing the barbell to touch or bounce off the chest instead of pausing above it.
• Losing upper back tightness and shoulder blade retraction during the pause.
• Unintentionally altering the height of the pause between different repetitions.

Frequently asked questions

What is the primary purpose of the Spoto Press?

It builds bottom-end strength in the bench press by eliminating the stretch reflex and increasing time under tension for the chest and triceps.

How long should the barbell be paused above the chest?

The barbell should be held stationary for one to two seconds to maximize the demands on isometric control.

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