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Exercise guide
Spoto Press
A bench press variation pausing the bar just above the chest to build control and pressing power.
What this exercise works
- Muscles
- pectoralis major · anterior deltoid · triceps brachii
- Goals
- hypertrophy · strength
- Equipment
- Barbell
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Lie on a flat bench and grip the barbell slightly wider than shoulders.
- Unrack the bar and hold it over your chest with arms extended.
- Lower the bar until it is one inch above your chest.
- Pause there for a full second without touching the chest.
- Press the bar back up until your arms are extended.
- Repeat for the desired number of reps.
Technique cues and common mistakes
- Keep your shoulder blades retracted and pinned to the bench.
- Hold the bar motionless during the pause instead of letting it drift.
- Use a lighter load than your standard bench press.