Zirv Fitness
Strength exercise

Spoto Press

How to do it

  1. Lie on a flat bench and unrack the barbell as for a standard bench press.
  2. Lower the bar to about 1-2 inches above your chest.
  3. Pause for 1-2 seconds without touching your chest.
  4. Press the bar back up to full lockout.
  5. The pause above the chest eliminates the stretch reflex.
  6. This builds strength in the weakest part of the bench press.

Muscles worked

ChestMuscles located in the front of the upper body, primarily responsible for pushing movements. All Chest exercises
TricepsMuscles located at the back of the upper arm, responsible for extending the elbow. All Triceps exercises
Anterior DeltoidFront portion of the shoulder muscle responsible for shoulder flexion and internal rotation. All Anterior Deltoid exercises

Related Chest exercises

Close-Grip Incline Barbell PressClose-Grip Smith Machine PressDeficit Push-UpLarsen PressLow Incline Dumbbell PressBarbell Bench Press
Type
Strength
Equipment
Barbell, Flat Bench
Primary muscles
Chest, Triceps, Anterior Deltoid
Measured in
Reps and weight