Chest
Spoto Press
The Spoto Press is a strength exercise with a barbell for your chest. Share of the load in the Zulta muscle model: mid chest 34%, front delts 14% and lower chest 12%.
How to do it
- Lie on a flat bench with your eyes under the bar and set up exactly as for your bench press.
- Unrack the bar and hold it over your shoulders with straight arms.
- Lower the bar under control toward your chest.
- Stop the bar two to three centimetres above the chest and hold it still for one to two seconds.
- Press back up to straight arms from that stopped position.
Tips
- Stop the bar at the same point every rep, just short of the chest.
- Keep the whole body tight during the pause so nothing shifts.
Common mistakes
- Touching the chest instead of stopping above it.
- Stopping the bar at a different height each rep.
- Letting the bar drift forward during the pause.
Muscles worked by the Spoto Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Pressing away from the chest is shoulder horizontal adduction plus elbow extension: the sternal pec drives it, front delt and triceps assist, and the clavicular pec joins as a strong secondary on a flat bench.
Spoto Press alternatives
Same equipment
Different equipment
Easier
No equipment
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Spoto Press work?
Mainly the mid chest and lower chest. The front delts, upper chest, triceps (lateral head) and triceps (medial head) assist.
Is the Spoto Press good for beginners?
The Spoto Press is rated advanced. If you are new, learn the Bench Press first and build up from there.
What is a good alternative to the Spoto Press?
For example the Band Chest Press, Bench Press and Cambered Bar Bench Press. They train mostly the same muscles, some with different equipment.
Sources
- Rodriguez-Ridao et al. 2020, IJERPH 17(19):7339 (five bench inclinations)
- Lehman 2005, JSCR 19(3):587-591 (grip width and forearm position)
- Saeterbakken et al. 2011, J Sports Sci 29(5):533-538 (barbell, dumbbell, Smith)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.