Spoto Press

Spoto press: the bar stops a centimeter above the chest without touching it, and holds briefly.

• Compound
• Barbell
• Intermediate

How to do it

• Lower the bar and stop it 1–2 cm above the chest without touching; pause 1 s and press
• Shoulder blades back and down with the chest lifted
• Lower under control to the chest with the elbows at about 45–75° and press

Sets, reps and tempo

Ranges: 4–8 strength · 6–12 hypertrophy · 1–3 RIR

Tempo: Lower for 2 s, stop the bar 1–2 cm above the chest for 1 s, and press with intent

Common mistakes

• Bouncing off the chest
• Letting the bar touch the chest and bounce

Muscles worked

Primary

• Chest
• Triceps

Secondary

• Anterior deltoid

Alternatives

• Bench Press
• Dumbbell Bench Press
• Incline Dumbbell Press
• Parallel Bar Dips