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Strength Intermediate

Spoto Press

Chest Anterior Deltoid Triceps Barbell
Spoto Press
The Spoto Press is a semi-technical bench press variation where the bar is paused just above the chest without touching it. This exercise improves continuous muscular tension, bar control, and pressing power.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate

Key Benefits

  • Improves bar control during the bench press.
  • Increases time under tension for the working muscles.
  • Builds strength through sticking points in the bench press.
  • Reduces reliance on chest bounce.
  • Enhances scapular stability and upper body bracing.
  • Promotes better chest and triceps activation.
  • Strengthens control during the eccentric phase.
  • Excellent sport-specific exercise for powerlifting.

How to perform

  • Lie on a flat bench with your feet firmly planted on the floor.
  • Grip the barbell using a grip width suited to your anatomy.
  • Perform scapular retraction and depression before unracking the bar.
  • Keep your chest high and upper back tight throughout the movement.
  • Lower the bar slowly and under control toward your chest.
  • Pause for one to two seconds just above the chest without touching it.
  • Press the bar explosively back to full arm extension.
  • Maintain muscular tension and bar control during every repetition.
    • FRONT VIEW
    Front
    BACK VIEW
    Back
    Chest
    Primary
    Anterior Deltoid
    Primary
    Triceps
    Primary