The Spoto Press is a highly effective variation of the standard barbell bench press, designed to enhance strength and stability. Named after powerlifter Eric Spoto, this specialized accessory lift forces the body to maintain constant muscular tension. This tension translates into increased power and control in the traditional bench press. The method focuses on eliminating momentum, making it a powerful tool for lifters looking to overcome sticking points and develop a stronger press.
Defining the Spoto Press
The Spoto Press is distinguished from a traditional bench press or a standard pause bench press by the location of the deliberate, controlled pause in the lift. Instead of lowering the barbell all the way to the chest and pausing there, the lifter stops the bar in the air. This pause occurs approximately one to two inches above the chest, creating a period where the weight is actively being stabilized without physical support.
This “hover” position is sometimes referred to as the “invisible board press” because it mimics the effect of a board press without the equipment. The primary purpose of pausing just shy of the chest is to eliminate the stretch reflex, or “bounce,” that lifters often use to initiate the upward movement. By stopping the bar in space, the body is forced to generate maximal pressing force from a static position, relying purely on muscular tension. This technique makes the movement significantly more challenging than a standard touch-and-go repetition.
Step-by-Step Execution and Technique Cues
The Spoto Press begins with the foundational setup of a competition bench press: firm grip, planted feet, and a solid upper back arch. The shoulder blades must be retracted and depressed, creating a stable pressing platform. This tightness is maintained throughout the set for stability.
Once the bar is un-racked, the descent must be slow and controlled, focusing on guiding the bar down in a straight line toward the mid-chest or sternum. The lifter must actively brace their core and drive their feet into the floor to generate full-body tension before the pause. A common cue is to “tuck the elbows” slightly, ensuring the wrists remain aligned over the elbows to maintain a strong pressing structure.
The pause should last for one to two seconds when the bar is one to two inches above the chest. During this moment, the lifter must maintain maximal muscular tension across the entire body, especially in the lats and pectorals, to keep the bar motionless. This isometric hold demands absolute control and stability.
From the paused position, the lifter initiates the ascent by pushing the bar back up as explosively as possible while maintaining a tight body position. The cue to “drive your feet” helps transfer force from the legs through the torso and into the bar. The movement is complete when the arms are fully extended and the bar is locked out directly over the shoulders, ready for the next repetition or re-racking.
Unique Strength Benefits of the Spoto Press
The Spoto Press directly targets the most common weak point in the bench press: the first few inches off the chest. By forcing the lifter to pause precisely in this range, the exercise builds strength and power where momentum is usually lost. This focused training helps overcome the sticking point, allowing for greater strength transfer to the full range of motion lift.
The unique pause drastically increases the time under tension for the working muscles, which is a powerful stimulus for muscle growth and strength gains. Since the lifter cannot rely on the elastic energy from the stretch reflex, the chest (pectorals), shoulders (anterior deltoids), and triceps must generate all the force required to move the weight from a static position. This enhanced muscle recruitment leads to a more robust and stable press.
The need to stabilize the barbell one to two inches above the body significantly improves upper back and shoulder stability. The exercise teaches the lifter to maintain full-body tightness, a foundational requirement for heavy lifting. This improved stability and control enhances pressing strength and contributes to a safer, more consistent bar path during the traditional bench press.