Spoto Press

The overload specialist — named after record holder Eric Spoto, builds pressing strength through constant tension without touching the chest

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⚡ Quick Reference

Aspect	Details
Pattern	Push (Horizontal)
Primary Muscles	Chest
Secondary Muscles	Triceps, Front Delts
Equipment	Barbell, Flat Bench, Rack
Difficulty	⭐⭐⭐ Advanced
Priority	🟡 Accessory

Movement Summary

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🎯 Setup

Starting Position

1. Bench position: Lie with eyes directly under the bar
2. Back arch: Create natural arch — squeeze shoulder blades together and down
3. Grip width: Hands 1.5x shoulder width (standard bench grip)
4. Wrist position: Bar sits on heel of palm, wrists stacked over elbows
5. Foot placement: Feet flat on floor, knees at 90° or slightly tucked back
6. Mental preparation: Visualize stopping point 1-2 inches above chest

Identical setup to regular bench press — the only difference is where you pause

Equipment Setup

Equipment	Setting	Notes
Bar height	Arms slightly bent when gripping	Standard bench setup
Safety bars	Just below chest level	Critical safety measure
Bench position	Eyes under bar	Standard positioning
Visual cue	Optional: place foam pad on chest as reference	Helps gauge stopping point

Setup Cue

"Set up like regular bench, but plan to stop the bar 1-2 inches off your chest — you'll never touch"

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🔄 Execution

The Movement

⬇️ Lowering

What's happening: Controlled descent stopping above chest

1. Unrack and position bar over shoulders
2. Take a big breath and brace hard
3. Lower bar under control toward chest
4. Elbows at 45-75° angle (same as bench press)
5. STOP 1-2 inches above chest — this is the key
6. Do NOT touch chest

Tempo: 2-3 seconds

Feel: Building tension as you approach stopping point

Key difference from regular bench: You must judge the stopping distance accurately

⏸️ THE PAUSE (KEY)

What's happening: Isometric hold 1-2 inches above chest

1. Bar hovers 1-2 inches above chest
2. Hold for prescribed time: 1-3 seconds
3. CRITICAL: Maintain ALL tension — constant muscle contraction
4. Bar is completely motionless in space
5. No rest on chest — continuous tension
6. Stay braced, shoulder blades pinned

Pause height options:

• 1 inch: Hardest, most tension, shoulder-friendly
• 2 inches: Standard, good balance
• 3 inches: Easier, more ROM reduction

Tempo: 1-3 seconds motionless

Feel: Intense constant tension, no relief

THIS IS THE EXERCISE: The hovering pause is what makes this movement unique and brutally effective.

⬆️ Pressing

What's happening: Press from hovering position

1. After pause, press explosively upward
2. Drive bar up and slightly back toward shoulders
3. Leg drive assists (same as bench)
4. Maintain bar path — diagonal, not straight up

Tempo: 1-2 seconds (powerful but controlled)

Feel: Every muscle firing from constant tension position

Key difference from pause bench: No chest contact means zero rest — pure constant tension

🔝 Lockout

What's happening: Full elbow extension, brief rest

1. Lock elbows completely
2. Bar over shoulder joint
3. Shoulder blades stay retracted
4. Brief moment of relief before next rep
5. Reset breath

Note: This is your ONLY rest point in the set

Key Cues

Primary Cues

• "Hover, don't touch" — maintain distance from chest
• "Constant tension, no rest" — never relax during pause
• "1-2 inches — judge the distance" — develop spatial awareness
• "Stay tight through the air" — isometric hold in space

Tempo Guide

Goal	Tempo	Pause Height	Example
Strength	2-2-1-0	1-2"	2s down, 2s pause, 1s up
Hypertrophy	3-3-2-0	1-2"	3s down, 3s pause, 2s up
Overload	2-1-X-0	2-3"	2s down, 1s pause, explosive

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Pectoralis Major	Horizontal pressing with constant tension	█████████░ 92%

Secondary Muscles

Muscle	Action	Activation
Triceps	Elbow extension, stabilization during hover	████████░░ 78%
Anterior Deltoid	Shoulder flexion, constant load	███████░░░ 68%

Stabilizers

Muscle	Role
Core	Maintain stable position during isometric hold
Lats	Control bar position in space, stabilize path
Rotator Cuff	Stabilize shoulder through extended tension

Muscle Emphasis

Compared to pause bench press:

• Higher constant tension — no rest on chest means continuous muscle contraction
• Greater stabilizer demand — holding bar in space requires more control
• Shoulder-friendly — reduced ROM eliminates deepest stretch position

Why it builds strength:

• Eliminates stretch reflex completely (like pause bench)
• Adds isometric overload component
• Allows heavier loads than pause bench (less ROM)

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Inconsistent pause height	Bar stops at different heights each rep	Inconsistent training stimulus	Use visual reference (foam pad)
Touching chest	Bar contacts chest during pause	Becomes pause bench, not Spoto	Focus on hovering, film yourself
Bouncing at pause point	Bar oscillates up and down	Reduces constant tension	Dead stop in air, no movement
Too much weight	Can't control stopping point	Form breakdown, safety issue	Reduce load 5-10% from bench max
Short pause	Less than 1 second hover	Not enough tension stimulus	Count full pause duration

Most Common Error

Touching the chest — defeats the entire purpose. The Spoto press is defined by NOT touching. If you touch, you're doing pause bench. Focus on the hover.

Self-Check Checklist

• Bar stops 1-2 inches above chest consistently
• Full pause duration (1-3 seconds) every rep
• Bar is completely motionless during pause
• Never touching chest
• Constant tension maintained throughout

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🔀 Variations

By Pause Height

1-Inch Spoto

Aspect	Details
Height	1 inch above chest
Difficulty	Hardest — most tension
Best For	Maximum overload, advanced lifters
Load	~85-90% of bench max

Note: Hardest variation due to minimal ROM reduction

2-Inch Spoto (Standard)

Aspect	Details
Height	2 inches above chest
Difficulty	Moderate — good balance
Best For	Most lifters, standard programming
Load	~90-95% of bench max

Most common: Good balance of difficulty and overload capacity

3-Inch Spoto

Aspect	Details
Height	3 inches above chest
Difficulty	Easier — less ROM
Best For	Overload work, shoulder issues
Load	~95-100%+ of bench max

Lighter on shoulders: Minimal stretch, can handle heavier loads

By Pause Duration

Short Pause (1s)

Variation	Purpose
1-Second Pause	Strength, heavier loads
Load	90-95% bench max

Medium Pause (2-3s)

Variation	Purpose
2-3 Second Pause	Hypertrophy, time under tension
Load	85-90% bench max

Long Pause (5s+)

Variation	Purpose
5+ Second Pause	Isometric overload, mental toughness
Load	75-85% bench max

Combined Variations

Exercise	Combination	Purpose
Tempo Spoto Press	4s down, 2s pause, 2s up	Maximum time under tension
Spoto + Chains	Chains for accommodating resistance	Match strength curve
Spoto + Bands	Bands for constant tension	Overload lockout

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Pause	Rest	Load (% Bench 1RM)	RIR
Strength	4-5	3-6	1-2s	3-4 min	85-95%	1-2
Hypertrophy	3-4	6-10	2-3s	2-3 min	75-85%	2-3
Overload	3-4	2-4	1s	3-5 min	90-100%+	1-2

Workout Placement

Program Type	Placement	Rationale
Powerlifting	Accessory after main bench	Build pressing strength
Upper/Lower	Second pressing movement	After main bench work
Push/Pull/Legs	Mid-push day	Overload without full ROM
Bodybuilding	Primary or secondary press	Constant tension for hypertrophy

Frequency

Training Level	Frequency	Volume Per Session
Beginner	Not recommended	Learn bench press first
Intermediate	1x/week	3-4 sets
Advanced	1-2x/week	4-5 sets

Progression Scheme

Loading Expectations

Expect to use 85-95% of your regular bench press 1RM, depending on pause height:

• 1" pause: 85-90% of bench max
• 2" pause: 90-95% of bench max
• 3" pause: 95-100%+ of bench max

The reduced ROM allows heavier loads than pause bench, but the constant tension makes it harder than regular bench.

Sample Programming

Strength Block (4 weeks):

• Week 1: 4x5 @ 85% (2" pause, 2s hold)
• Week 2: 4x4 @ 88% (2" pause, 2s hold)
• Week 3: 4x3 @ 90% (1" pause, 1s hold)
• Week 4: Deload 3x5 @ 75%

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Bench Press	Master standard pressing first
Pause Bench Press	Build bottom strength before Spoto
Tempo Bench Press	Develop control and tension

Progressions (Harder)

Exercise	When Ready	Link
1-Inch Spoto Press	Want maximum tension
Long-Pause Spoto (5s)	Want extreme isometric work
Overloaded Spoto (100%+)	Use 3" pause for overload

Alternatives (Same Goal, Different Movement)

Constant Tension

Alternative	How It Works	Benefit
Tempo Bench Press	Slow eccentric, no pause	Extended time under tension
Dead-Stop Bench	Pause on pins above chest	True dead stop
Board Press	Pause on boards	Variable ROM reduction

Shoulder-Friendly

Alternative	Benefit
3-Inch Spoto Press	Minimal shoulder stretch
Floor Press	Limited ROM at floor
Dumbbell Spoto Press	Adjustable arm path

Overload Methods

Alternative	How to Overload
Board Press	Use 2-4 boards
Pin Press	Set pins at various heights
Reverse Band Press	Bands assist at bottom

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	Less risk than full ROM, but still present	Use 2-3" pause height
Previous pec tear	Stress during isometric hold	Very light loads initially
Elbow tendinitis	Extended time under tension	Reduce pause duration
Beginner lifters	Lack of body awareness	Master regular bench first

Stop Immediately If

• Cannot maintain consistent pause height
• Sharp pain in shoulder or chest during hold
• Bar becomes unstable during pause
• Loss of control or form breakdown

Spotter Guidelines

When Needed	How to Spot
Heavy sets (above 85%)	Stand behind, hands near bar
Learning the movement	Watch pause height, cue if drifting
Sets near failure	Ready during isometric hold — failure point

Safe Failure

How to safely fail during Spoto press:

1. With spotter: Call "take it" during pause before attempting press
2. With safeties: Lower bar to safeties if can't complete pause
3. Best practice: ALWAYS use safety bars set 2-3" below pause height
4. During pause: If bar is sinking, bail immediately

Benefits for Shoulder Health

The Spoto press is often SAFER than full ROM bench press for people with shoulder issues:

• Reduced ROM limits shoulder extension
• Less stretch on anterior shoulder structures
• Can overload pressing strength without deep stretch position
• Good bridge between floor press and full bench press

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Horizontal adduction, limited flexion	Partial ROM (~80-100° vs 120° in bench)	🟡 Moderate
Elbow	Flexion/Extension	~70-180°	🟡 Moderate
Wrist	Stability during isometric hold	Minimal movement	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	~100° shoulder flexion	Can lower bar to 2" above chest	Use higher pause (3")
Elbow	Full flexion to extension	Can straighten and bend arm	Rarely limiting
Scapula	Full retraction held isometrically	Can maintain retraction during hold	Scapular stability work

Joint Health Note

The Spoto press is EXCELLENT for working around shoulder limitations:

• Reduced ROM compared to full bench
• Eliminates deepest stretch position
• Still builds pressing strength
• Good option during shoulder rehab or prevention

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❓ Common Questions

How high should I stop the bar?

Standard recommendation: 1-2 inches above chest

• 1 inch: Hardest, most tension, advanced lifters
• 2 inches: Standard, most common, good balance
• 3 inches: Easier, more overload capacity, shoulder-friendly

Start with 2 inches and adjust based on goals and feel.

How do I know I'm at the right height?

Options for gauging height:

1. Visual reference: Place a foam pad or towel on chest (don't touch it)
2. Film yourself: Side angle video shows exact distance
3. Spotter feedback: Have them watch and cue
4. Practice: Eventually you develop the feel

Initially, use a physical reference point until you develop spatial awareness.

What's the difference between Spoto press and pause bench?

Pause bench: Bar touches chest, pauses, then presses Spoto press: Bar hovers 1-2" above chest, never touches

Key differences:

• Spoto = constant tension (no rest on chest)
• Spoto = slightly heavier loads possible (less ROM)
• Spoto = more shoulder-friendly (reduced stretch)
• Pause bench = more competition-specific (powerlifting)

Both are excellent strength builders with different applications.

Can I use more weight than regular bench press?

Depends on pause height:

• 1" pause: No, expect 85-90% of bench max
• 2" pause: Similar, 90-95% of bench max
• 3" pause: Yes, can match or exceed bench max

The reduced ROM allows heavier loads, but the constant tension limits this benefit more than you'd expect.

How long should I pause?

General guidelines:

• Strength: 1-2 seconds
• Hypertrophy: 2-3 seconds
• Isometric overload: 5+ seconds

Start with 2 seconds. The longer the pause, the lighter the load you'll need.

Will this help my bench press?

YES — specifically:

• Builds pressing strength through mid-range
• Develops constant tension control
• Allows overload without full ROM stress
• Strengthens sticking points
• Shoulder-friendly strength building

Excellent accessory to regular bench press programming.

Why is it called the Spoto press?

Named after Eric Spoto, who set the raw bench press world record at 722 lbs (327.5 kg) in 2013. He popularized this variation as a key training tool for building massive pressing strength. The hovering pause was his signature technique.

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📚 Sources

Biomechanics & Muscle Activation:

• Isometric contraction benefits in resistance training — Tier B
• EMG analysis of partial ROM pressing movements — Tier B
• ExRx.net Exercise Analysis — Tier C

Programming:

• Eric Spoto training methodology — Tier C
• NSCA Essentials of Strength Training and Conditioning — Tier A
• Westside Barbell partial ROM methods — Tier C
• Stronger By Science — Tier B

Technique:

• EliteFTS Spoto Press tutorials — Tier C
• Juggernaut Training Systems — Tier B
• PowerliftingToWin analysis — Tier C

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For Mo

When to recommend this exercise:

• User wants to overload pressing strength
• User has shoulder discomfort with full ROM bench
• User's bench press is stalling at mid-range
• User wants constant tension for hypertrophy
• User is intermediate+ with solid bench technique

Who should NOT do this exercise:

• Complete beginner → Master Bench Press first
• Lacks body awareness → Build with Pause Bench Press
• Acute shoulder injury → Complete rest or very light work
• No spotter or safeties → Too risky without safety measures

Key coaching cues to emphasize:

1. "Hover 1-2 inches above chest — never touch"
2. "Bar is motionless in space during pause"
3. "Constant tension — this is harder than it looks"
4. "Use visual reference until you develop the feel"

Common issues to watch for in user feedback:

• "I keep touching my chest" → Use foam pad reference, reduce weight
• "The height keeps changing" → Film themselves, use consistent reference point
• "This feels easier than pause bench" → They're using too high a pause or too light weight
• "My shoulders hurt" → Lower the pause height (use 2-3"), check form
• "How do I know the exact height?" → Normal confusion, use visual aids

Programming guidance:

• Pair with: Regular bench press, rows, shoulder health work
• Avoid same day as: Multiple heavy pressing variations (very taxing)
• Typical frequency: 1x per week as accessory
• Load expectation: 85-95% of bench max depending on pause height
• Place after main bench work as overload accessory

Progression signals:

• Ready to progress when: Can maintain consistent pause height for all reps
• Add weight when: Completing sets with 1-2 RIR, good control
• Lower pause height when: Want more difficulty (2" to 1")
• Regress if: Inconsistent pause height, touching chest, shoulder pain

Load management:

• 1" pause: 85-90% of bench max
• 2" pause: 90-95% of bench max
• 3" pause: 95-100%+ of bench max
• Always prioritize pause consistency over load

Red flags:

• Touching chest every rep → Not doing Spoto press, doing pause bench
• Bar bouncing during pause → Need better control, reduce weight
• Inconsistent heights (1" to 4" variance) → Need reference point, practice
• Using bench press max weight → Probably going too high or not pausing

Unique benefits to highlight:

• Can overload beyond bench max with 3" variation
• Builds constant tension strength
• Shoulder-friendly overload option
• Named after world record holder (credibility)
• Teaches body awareness and control

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Last updated: December 2024