Barbell Close-Grip Spoto Press
The Barbell Close-Grip Spoto Press is a compound exercise that mainly works the chest and triceps, with help from the shoulders. You'll need: barbell and exercise bench.
Required Equipment
Barbell Close-Grip Spoto Press Muscles Worked
Primary
Chest (pectoralis major, sternal head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid)
How to do the Barbell Close-Grip Spoto Press
Setup
Lie back on a flat bench. Place your feet firmly on the floor.
Grasp the barbell with a grip width slightly narrower than shoulder-width.
Unrack the bar and position it directly over your chest with arms fully extended.
Execution
Lower the bar slowly and under control toward your chest.
Instead of letting the bar touch your chest, stop the bar approximately 1-2 inches above the sternum.
Hold this position for a 1-2 second pause, maintaining total body tension.
Drive the bar back up to the starting position explosively.
Keep your elbows in relatively close to your sides throughout the duration of the movement to emphasize the triceps.
Barbell Close-Grip Spoto Press FAQs
What muscles does the Barbell Close-Grip Spoto Press work?
The Barbell Close-Grip Spoto Press mainly works the chest and triceps, with help from the shoulders. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Barbell Close-Grip Spoto Press?
Barbell and exercise bench.
Is the Barbell Close-Grip Spoto Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Barbell Close-Grip Spoto Press go on?
It belongs on push day in a push/pull/legs routine.
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