Primary
Chest
Secondary
Triceps, Shoulders
Equipment
Barbell
Difficulty
Advanced
Type
Push
See how Spoto Press could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The Spoto press is named after Eric Spoto, who held the raw bench press world record. Unlike a pause bench that rests on the chest, the Spoto press stops 1-2 inches above your chest and holds there. This eliminates any assistance from the stretch reflex and forces your chest to work through the hardest part of the range of motion under constant tension.
When to use it
Use for building control and tension.
Who it's for
Advanced powerlifters who want to build strength in the bottom position without relying on the stretch reflex. Lifters who lose tightness at the bottom of the bench. Anyone wanting to increase time under tension for chest hypertrophy.
The hover height matters less than maintaining perfect tension. Pick a consistent stopping point, pause for a true one to two seconds, then press. If you find yourself dropping or rising during the pause, the weight is too heavy.
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Set up as for a regular bench press.
Lower the bar toward your chest.
Stop 1-2 inches above your chest.
Pause for 1-2 seconds without touching.
Press back up to the starting position.
Maintain tension throughout.
Named after powerlifter Eric Spoto.
Keeps constant tension on the chest.
Excellent for building control.
Use less weight than regular bench.
Use Spoto press as an accessory movement after your main bench work or during phases focused on building control. It is excellent for lifters who dive bomb the bar or lose tightness at the bottom. Pair with pause bench for a complete overload of the bottom position.
Letting the bar touch your chest defeats the purpose. Stop 1-2 inches above and hold.
During any pressing movement like the Spoto Press, this mistake reduces how effectively your Chest can produce force. Focus on the muscle you're trying to work — if you can't feel your Chest driving the movement, something is off.
Rushing through the hover instead of holding a true isometric pause. Count a full second or two.
Rushing through the Spoto Press makes it easier to lose position and harder to keep tension on your Chest. Slow down enough to control both the lifting and lowering portions of each rep.
Using regular bench weight. Expect to use 15-20% less for proper execution.
Loading more weight than you can control on the Spoto Press often creates compensations that shift work away from your Chest. Reduce the load until each rep follows the intended path.
Advanced powerlifters who want to build strength in the bottom position without relying on the stretch reflex. Lifters who lose tightness at the bottom of the bench. Anyone wanting to increase time under tension for chest hypertrophy.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 4-6 reps. Rest 2-3min.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Spoto Press could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Spoto Press
The Spoto Press primarily targets the Chest, making it an effective exercise for chest development. Secondary muscles worked during the Spoto Press include Triceps, Front shoulders, providing additional training stimulus. Stabilizer muscles engaged include Core.
Our library labels Spoto Press as advanced. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Spoto Press. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Spoto Press is a barbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Spoto Press include: Pause Bench Press, Floor Press. These exercises target similar muscle groups as the Spoto Press and can be used as substitutes based on your equipment availability, gym setup, or training preferences.