Spoto press

The Spoto press is a variation of the popular barbell exercise the bench press that builds strength and muscle in the chest, triceps, and shoulders. It differs from the bench press in that the lifter pauses for a few seconds at the bottom of the movement before pressing the bar back up. This pause removes all momentum and increases the time under tension for the chest and shoulder muscles to help develop upper-body musculature and strength.


  1. Builds size and strength in the chest and triceps
  2. Increased time under tension for muscles in the upper body and core
  3. Teaches full-body tension generation from head to toe with heavy loads
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Spoto press Images


Spoto press Instructions

Spoto press muscle diagram