Spoto Press

A bench press variation pausing the bar just above the chest to build control and pressing power.

How to do it

1. Lie on a flat bench and grip the barbell slightly wider than shoulders.
2. Unrack the bar and hold it over your chest with arms extended.
3. Lower the bar until it is one inch above your chest.
4. Pause there for a full second without touching the chest.
5. Press the bar back up until your arms are extended.
6. Repeat for the desired number of reps.

Tips

• 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.

Muscles

Primary: Chest

Secondary: Front deltoid, Triceps