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Barbell Spoto Press

Build chest strength! Pause at the bottom of each rep to maximize muscle engagement. Perfect your bench press and break through plateaus.

The Barbell Spoto Press is a compound exercise that mainly works the chest, with help from the shoulders and triceps. You'll need: barbell or exercise bench or weight plates.

Barbell Spoto Press demo video 2
Barbell Spoto Press demo video 3
Mr. Grey
JustGains_XY
@JustGains_XY

Required Equipment

Barbell
Barbell
Exercise Bench
Exercise Bench
Weight Plates
Weight Plates

Barbell Spoto Press Muscles Worked

Primary

Chest (pectoralis major, sternal head); Upper Chest (pectoralis major, clavicular head)

Secondary

Front Shoulder (anterior deltoid); Triceps (triceps brachii)

Barbell Spoto Press Variations and Alternatives

How to do the Barbell Spoto Press

  1. Lie flat on a bench with your feet planted firmly on the ground. Maintain a natural arch in your lower back.

  2. Grasp the barbell with hands slightly wider than shoulder-width apart. Unrack the bar with straight arms, positioning it above your chest.

  3. Lower the bar under control to your chest. While lowering, keep your elbows slightly tucked to protect your shoulders.

  4. Once the bar touches your chest, hold it there without lifting for a count of 1 to 3 seconds, keeping your muscles engaged and under tension.

  5. Press the bar back up to the starting position by extending your arms, driving through your chest and triceps.

  6. Complete the desired number of repetitions, maintaining the pause at the bottom of each rep.

Safety Tips: Use a spotter, especially when lifting heavy weights to ensure safety during the exercise. Do not bounce the bar off your chest, as this can cause injury. Keep your wrists straight and avoid any excessive flaring of the elbows to protect your joints. Begin with a weight that allows you to perform the exercise with proper form before progressing to heavier weights.

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Barbell Spoto Press FAQs

What muscles does the Barbell Spoto Press work?

The Barbell Spoto Press mainly works the chest, with help from the shoulders and triceps. The main muscles are the pectoralis major.

What equipment do you need for the Barbell Spoto Press?

Barbell or exercise bench or weight plates.

Is the Barbell 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 Spoto Press go on?

It belongs on push day in a push/pull/legs routine.

What are some Barbell Spoto Press variations and alternatives?

Similar exercises include the Barbell Explosive Bench Press, Barbell Pin Chest Press, Barbell Weighted Chain Bench Press and Barbell Bench Press.

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