Spoto Press

exercise_detail.description

The Spoto Press is a bench press variation that involves pausing the barbell just above the chest, enhancing control and tension in the muscles. This exercise targets the pectoral muscles, triceps, and anterior deltoids, and is particularly effective for improving bench press strength and stability.

exercise_detail.how_to_perform

1. Lie flat on a bench with your feet firmly planted on the ground.
2. Grip the barbell slightly wider than shoulder-width apart.
3. Unrack the barbell and position it directly above your shoulders with arms fully extended.
4. Lower the barbell slowly towards your chest, stopping 1-2 inches above it.
5. Pause for a brief moment, maintaining tension in your muscles.
6. Press the barbell back up to the starting position with controlled force.
7. Repeat for the desired number of repetitions.

exercise_detail.tips

• Focus on maintaining a tight core and stable shoulder position throughout the movement.
• Keep your elbows at a 45-degree angle to your body to reduce shoulder strain.
• Use a spotter or safety bars if lifting heavy weights to ensure safety.
• Control the descent of the barbell to maximize muscle engagement.
• Practice proper breathing: inhale as you lower the bar, exhale as you press it up.
• Start with lighter weights to master form before progressing to heavier loads.