Primary
Chest
Secondary
Triceps, Shoulders
Equipment
Barbell
Difficulty
Advanced
Type
Push
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MySetPlan shows you when to use Spoto Press, how many sets and reps to do, what to pair it with, and how to progress next week.
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Exercise guidance based on established strength-training principles and practical programming.
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.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 4-6 reps. Rest 2-3min.
MySetPlan places Spoto Press inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
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Spoto Press
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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.
The Spoto Press is rated as advanced difficulty, meaning it requires some training experience. 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. Focus on proper technique and consider starting with easier variations.
For the Spoto Press, the recommended approach depends on your goals. 3-4 sets of 4-6 reps. Rest 2-3min. For strength, use 3-5 reps. For muscle growth, perform 6-8 reps. For endurance, complete 8-10 reps.
The Spoto Press typically requires a barbell, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
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.