Spoto press
What is a spoto press?
A Spoto press is a barbell bench press that stops just above the chest before reversing upward. The bar does not touch the chest during the pause. Use a small, consistent gap that you can hold under control.
How do you perform a spoto press?
Set up
- Set the bench in a rack and test the safety height with an empty bar: allow the normal chest touch, but catch the bar clear of your chest and neck when you reduce your arch. Secure the plates and use a spotter when available.
- Lie with your eyes beneath the bar, feet planted and upper back held firmly against the bench. Take an even grip, then unrack to straight arms above your chest.
Execution
- Lower the bar toward your chest while keeping your feet and upper back planted.
- Stop just before contact and hold the bar steady above the chest. Keep your wrists supported and torso braced.
- Press to straight arms without first lowering farther. Reset and repeat, then guide the bar into both hooks.
Common mistakes
Touching the chest during the pause
Reduce the load or stop slightly higher to hold a clear gap.
Turning every rep into a different partial
Use the same lower position throughout the set.
Where it fits in a session
Use it as a bench variation before tiring pressing accessories.
Keep the hover height and pause consistent. End the set if the bar starts touching the chest or the gap grows as you tire.
Muscles worked
Primary
Secondary
Schematic surface view. Some muscles are partly visible or not shown.
Variations
Frequently asked questions
How far above the chest should I stop?
Use a small gap that remains clearly off the chest. Pick a repeatable position rather than chasing a precise measurement.
Is this a paused bench press?
Both include a stop, but a paused bench press rests lightly on the chest. A Spoto press holds the bar above it.