A small change in bench-press technique can make a familiar lift feel entirely different. The Spoto Press adds a brief pause just above the chest, challenging lifters to control the bar rather than letting it touch down and rebound.
How the Spoto Press works
Named after powerlifter Eric Spoto, the variation follows the usual barbell bench-press setup. Lower the bar until it is about an inch or two above the chest, hold for one to two seconds, then press it back to the starting position.
Pausing removes much of the assistance provided by the stretch reflex--the brief rebound effect that can help move the bar out of the bottom position. The added control can also discourage bouncing the bar off the chest and increase time under tension, making the movement useful for practicing technique and working through a difficult part of the lift.
How to add it to training
Because the pause makes each repetition more demanding, start with a manageable weight. One introductory approach is three to five sets of six to eight repetitions at about 50% of your one-rep max. For strength-focused sessions, the suggested range is three to five sets of three to five reps at 75-85% of one-rep max, with three to five minutes of rest. For muscle growth, try three to four sets of six to 12 reps at 65-75%.
Keep your feet planted, brace your core, and draw your shoulder blades together. Lower the bar under control, pause without resting it on your chest, then press smoothly upward. Choose a load that allows you to maintain that form throughout the set.
By turning the bottom of the bench press into a deliberate pause, the Spoto Press offers lifters a practical way to refine control and add variety to their training. Small technique changes like this may help make strength programs more adaptable over time.
