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Spoto Press

Difficulty: ⭐⭐ Intermediatepush

Home Setup

Use a sturdy coffee table or low bench with heavy dumbbells, pausing 2-3 inches above your chest for 2-3 seconds before pressing

Low sturdy bench or coffee tableHeavy dumbbells or water jugsYoga mat for cushioning

💡 Pro tip: Place books or yoga blocks on your chest as a physical reference point to ensure consistent pause height

Gym Setup

Flat bench with barbell in rack, set safety pins 1-2 inches above chest level as a reference point

Safety: Always use a spotter or safety bars/pins; reduce weight by 10-15% from your regular bench press as the pause significantly increases difficulty

💪 Muscles Worked

Pectoralis MajorAnterior DeltoidsTriceps BrachiiSerratus AnteriorUpper Back Stabilizers

⭐ Why This Exercise?

The Spoto Press is a powerlifting-specific accessory that builds explosive strength off the chest and reinforces proper bar path by eliminating the bounce. The isometric pause at the sticking point develops positional strength and teaches lifters to maintain tension and tightness throughout the entire range of motion, directly translating to improved competition bench press performance.

Make It Easier

Regressions for building up strength

1. Pin Press

barbell + bench + squat rack with adjustable pins

Bar rests on pins during pause, removing the isometric hold requirement and allowing focus on the concentric portion

2. Board Press

barbell + bench + 2x4 boards or specialized board press equipment

Boards on chest provide a physical stopping point with shorter range of motion, easier to control than free-space pause

3. Dumbbell Spoto Press

dumbbells + bench

Dumbbells allow independent arm movement and typically lighter loads, making the pause easier to control

Make It Harder

Progressions for advanced athletes

1. Long Pause Spoto Press

barbell + bench + squat rack

Extending pause to 4-5 seconds increases time under tension and isometric strength demands

2. Spoto Press with Chains

barbell + bench + chains + chain collars

Accommodating resistance makes the top portion harder while maintaining pause difficulty at bottom

3. Spoto Press with Bands

barbell + bench + resistance bands + band pegs

Band tension increases throughout the lift, requiring greater acceleration through the sticking point

↕️ Similar Movements

Competition Bench Press
Primary movement that Spoto Press directly supports by strengthening the sticking point and bar path
Larsen Press
Another feet-up variation that removes leg drive to isolate upper body pressing strength
Paused Bench Press
Similar pause concept but bar touches chest; Spoto removes chest contact for pure isometric hold
Close Grip Bench Press
Complementary pressing variation that emphasizes triceps while Spoto focuses on pec/front delt strength
Floor Press
Partial range pressing movement that also targets the lockout portion of the bench press

Form Checklist

✓Pause the bar 1-2 inches above your chest, maintaining complete control without bouncing or sinking
✓Keep your lats engaged and elbows tucked at 45-75 degrees throughout the pause
✓Maintain leg drive and full body tension during the pause - don't relax at the bottom
✓Press explosively after the pause, driving the bar in a slight arc back toward the rack
✓Count the pause duration consistently (2-3 seconds) to ensure progressive overload

Common Mistakes

  • •Lowering the bar too slowly or losing tension during the descent before the pause
  • •Allowing the bar to drift forward or sink lower during the pause, breaking position
  • •Relaxing the upper back or losing leg drive during the isometric hold
  • •Using too much weight and being unable to maintain the pause height consistently
  • •Pressing too slowly after the pause instead of driving explosively through the sticking point

📈 When to Progress

Progress when you can complete 3 sets of 5 reps with a consistent 2-3 second pause at the same height, maintaining perfect bar path and tension throughout. Your Spoto Press should reach approximately 85-90% of your touch-and-go bench press weight before advancing to more challenging variations.