Barbell spoto press

Chest

🔧 Barbell ↕ Push 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Set up like normal bench press. Spotter when possible. Legs pushing into shoulders. Bar starts directly over shoulders. Pause 1-2″ off chest. Hold bar motionless. Slow & controlled descent. Press back. Stay tight & hold your breath. 1 full second pause. Gaze fixed on ceiling. Rack bar with straight elbows.

Muscles Worked

Pectoralis major

Secondary: Triceps, Front delt

Tips

Maintain full-body tension with back flat, feet planted, and shoulders retracted. Lower the bar slowly with control. Pause the bar 1–2 inches above chest for 1–2 seconds. Avoid bouncing or using stretch reflex. Press from a dead stop without leg drive. Keep wrists straight and elbows tucked. Fix your gaze on the ceiling for a consistent bar path. Use the Spoto press as an accessory after main bench work.

Similar exercises

Barbell floor press Chest · 🔧 Barbell 4/10 Barbell bench press Chest, Upper arms, Shoulders · 🔧 Barbell 4/10 Barbell pin press Chest, Shoulders · 🔧 Barbell, Squat Rack, Flat Bench 4/10 Barbell bench pin press Chest · 🔧 Barbell 4/10 Barbell larsen press Chest · 🔧 Barbell 4/10 Dumbbell bench press Chest · 🔧 Dumbbells 3/10 Dumbbell floor press Chest · 🔧 Dumbbells 3/10 Barbell paused bench press Chest · 🔧 Barbell 4/10

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