CHEST · COMPOUND
Spoto Press
A bench press variation that pauses the bar just above the chest to reinforce control.
Primary musclesChest, Triceps
Secondary musclesFront delts
EquipmentBarbell, Bench
DifficultyAdvanced · Horizontal Push
How to perform
- Set up as for a standard bench press.
- Lower the bar and pause briefly just above the chest without resting.
- Press upward while maintaining the same bar path.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the chest as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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