Spoto Press
About
The Spoto press is a bench press variation where you pause just above your chest. It’s great for building chest and triceps strength and powering through the middle of your bench press.
How to Spoto Press
Starting Position
1. Lie on the flat bench and firmly place your feet on the floor.
2. Grip the barbell at shoulder width and lift it above your chest.
3. Squeeze your shoulder blades together and slightly puff out your chest to get ready.
Proper Form
1. Slowly lower the bar and stop a few centimeters above your chest (keeping it from touching your chest).
2. Hold that position for about 1 second while maintaining tension in your chest and arms.
3. Push the bar back up with your chest strength to return to the starting position.
4. Repeat in the same rhythm without any bouncing.
Breathing Technique
Inhale when lowering the bar, and exhale when pushing the bar up.
Precautions
1. Do not use rebound in the stopping phase; rely solely on muscle strength.
2. Instead of being greedy for weight, start with a manageable load that you can control.
3. Keep your core tight to prevent excessive bending of the back, and if possible, work with a spotter.
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