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
Original Gym Log exercise illustrations will be added in the next media phase.
For now, the database focuses on accurate, original written guidance.
For now, the database focuses on accurate, original written guidance.
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.
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