A bench press variation named after Eric Spoto, the former raw bench press world record holder, in which the bar is stopped and held an inch or two above the chest before being pressed back up. Pausing in mid-air removes the stretch reflex and any bounce, so the sticking point just off the chest is loaded far harder than in a touch-and-go press. It also teaches you to control the bar path and stay tight in exactly the position where most benches break down, which is why it is a staple accessory in powerlifting programs.
How to do the Spoto Press#
- Set up on a flat bench with your usual grip, shoulder blades retracted, and feet planted.
- Unrack the bar and hold it over your chest with the arms locked out.
- Lower the bar under control toward your mid-chest, keeping the elbows tucked.
- Stop the bar one to two inches above your chest and hold it completely still for one to two seconds.
- Keep full-body tension through the pause without letting the bar drift or sink.
- Press the bar back to lockout without touching the chest at any point.
- Reset your breath and bracing, then repeat for the prescribed reps.
Muscles worked#
- Primary: Chest (Pectoralis Major)
- Secondary: Triceps (Triceps Brachii), Front delts (Anterior Deltoid)
Common mistakes#
- Letting the bar touch the chest, which turns it into an ordinary paused bench press.
- Sinking slowly through the pause instead of holding a fixed position.
- Losing upper-back tightness while the bar is floating.
- Using competition bench loads rather than backing off enough to control the pause.
