Welcome to our guide on the Spoto Press, a bench press variation that can help you achieve a stronger and more stable bench press. Coined by Eric Spoto, one of the greatest benchers of all time, the Spoto Press involves pausing the barbell a few inches above your chest and then pressing it back up to lockout. By incorporating this technique into your bench press routine, you can overcome sticking points and build strength in the bottom portion of the lift. Let’s dive into the details of how the Spoto Press can take your bench press to new heights.
Key Takeaways:
- Spoto Press is a bench press variation that helps enhance strength and stability.
- Coined by Eric Spoto, it involves pausing the barbell above the chest and pressing it back up.
- Targets the bottom portion of the bench press and helps overcome sticking points.
- Promotes proper technique and form, improving upper back tightness and shoulder stability.
- Can be used by both beginners and advanced lifters to maximize strength gains.
The Benefits of the Spoto Press
The Spoto Press offers several benefits for lifters looking to improve their bench press. Firstly, it helps address the weak area for most lifters, which is usually within an inch or two off the chest. The pause at the bottom of the lift in the Spoto Press forces you to spend more time in this range of motion, strengthening the muscles responsible for initiating the press. Additionally, the Spoto Press promotes upper back tightness and helps lifters maintain proper form by teaching them to meet the bar with their chest. It can also be a great option for those who experience shoulder discomfort during full-ROM bench pressing. Lastly, the Spoto Press is an effective tricep builder, targeting this muscle group and improving lockout strength.
Incorporating the Spoto Press into your bench press routine can have a significant impact on your strength and overall performance. By specifically targeting the sticking point off the chest, you’ll build the necessary strength to power through the most challenging portion of the lift. Additionally, the increased time under tension during the paused position can lead to improved muscle hypertrophy, helping you build a stronger and more powerful bench press. The focus on upper back tightness and proper form also translates to better stability and reduced risk of injury. Overall, the Spoto Press is a versatile and effective bench press variation that can benefit lifters of all levels.
In summary, the benefits of the Spoto Press can be summarized as follows:
- Targets the weak area off the chest
- Improves upper back tightness and proper form
- Eases shoulder discomfort during bench pressing
- Builds tricep strength for improved lockout
- Increases time under tension for muscle hypertrophy
| Benefits of the Spoto Press | |
|---|---|
| 1 | Targets weak area off the chest |
| 2 | Improves upper back tightness and proper form |
| 3 | Eases shoulder discomfort during bench pressing |
| 4 | Builds tricep strength for improved lockout |
| 5 | Increases time under tension for muscle hypertrophy |
How to Perform the Spoto Press
The Spoto Press is a bench press variation that requires proper execution and technique to maximize its effectiveness. Here is a step-by-step guide on how to perform the Spoto Press:
- Start by setting up your bench press station as you normally would.
- Grip the barbell with a comfortable hand placement, either wide or close depending on your goals.
- Lower the barbell to a point a few inches above your chest and pause for a second or two, maintaining tension in your muscles.
- Press the barbell back up to lockout, focusing on driving through the floor and maintaining tightness throughout your body.
A few key points to keep in mind during the Spoto Press:
- Keep your feet grounded for added support and stability.
- Focus on maintaining proper form and technique throughout the movement.
- Aim to perform the Spoto Press with 60-80% of your 1-rep max.
- Focus on higher rep ranges, such as 8-12 reps, to maximize muscle growth and strength gains.
By following these guidelines and practicing the Spoto Press with proper form, you can effectively target the bottom portion of the bench press and experience significant improvements in strength and stability.
Common Mistakes to Avoid
While performing the Spoto Press, it’s important to be aware of some common mistakes that can hinder your progress. Here are a few to watch out for:
- Not pausing at the correct height above the chest: Make sure to pause the barbell a few inches above your chest to effectively target the intended range of motion.
- Losing tightness and control: Throughout the Spoto Press, it’s crucial to maintain tightness in your body and control the weight. Avoid bouncing or jerking the barbell.
- Using too much weight: Start with a weight that allows you to maintain proper form and execute the movement with control. Gradually increase the weight as you become more comfortable and confident.
By being mindful of these common mistakes and focusing on proper execution and technique, you can make the most out of the Spoto Press and reap its benefits for your bench press routine.
The Spoto Press: Why It’s Effective for Enhancing Your Bench Press
The Spoto Press is a highly effective bench press variation that can greatly enhance your bench press strength and overall performance. This exercise targets the weak range of motion in the bench press, which is typically the area just a few inches above the chest. By incorporating pauses at this point during the lift, the Spoto Press forces your muscles to work harder to stabilize the weight, resulting in improved strength and stability.
One of the key reasons why the Spoto Press is so effective is because it increases the time under tension for your muscles. By pausing at the bottom portion of the lift, you’re creating an isometric overload, which helps to strengthen the muscles responsible for initiating the press. This increased time under tension also promotes muscle hypertrophy, allowing you to build more muscle and see significant progress in your bench press.
In addition to targeting weak points and promoting muscle growth, the Spoto Press also helps improve form and technique. By teaching lifters to meet the barbell with their chest and promoting upper back tightness, this exercise helps address common weaknesses and promotes proper lifting mechanics. Overall, the Spoto Press is a challenging and effective exercise that can help you overcome plateaus in your bench press training and take your lifting to the next level.
Key Benefits of the Spoto Press
| Benefit | Description |
|---|---|
| Targeting Weak Range of Motion | The Spoto Press focuses on the bottom portion of the bench press, helping you overcome sticking points and build strength in that specific range of motion. |
| Increased Time Under Tension | Pausing at the bottom of the lift increases the time your muscles spend under tension, promoting muscle hypertrophy and strength gains. |
| Improved Form and Technique | The Spoto Press promotes upper back tightness and proper barbell contact with the chest, addressing weaknesses and enhancing lifting mechanics. |
When incorporating the Spoto Press into your bench press routine, it’s important to focus on maintaining proper form and technique throughout the exercise. Keep your feet grounded and drive through the floor for added support and stability. Aim to perform the Spoto Press with 60-80% of your 1-rep max, focusing on higher rep ranges like 8-12 reps to maximize muscle growth and strength gains.
By adding the Spoto Press to your training routine, you can effectively enhance your bench press, target weak areas, and build impressive strength and stability. Whether you’re a beginner or an experienced lifter, the Spoto Press offers numerous benefits and can help you reach new heights in your bench press performance.
Tips for Incorporating the Spoto Press
When incorporating the Spoto Press into your bench press routine, there are a few important tips to keep in mind. First and foremost, it’s crucial to focus on maintaining proper form and technique throughout the exercise. This includes keeping your feet grounded, driving through the floor, and pausing at the correct height above your chest. By executing the Spoto Press with the appropriate form, you’ll maximize its effectiveness and minimize the risk of injury.
Another tip is to vary your hand placement while performing the Spoto Press. Experiment with both wide and close grips to target different muscle groups and challenge your body in new ways. This variation can contribute to overall strength and muscle development, helping you break through plateaus in your bench press training.
Additionally, consider using the Spoto Press as a supplemental exercise after your regular bench press sets. This means performing the Spoto Press with slightly lighter weights and higher rep ranges, such as 8-12 reps. By incorporating this variation into your routine, you’ll stimulate muscle growth and improve your bench press strength and stability over time.
Sample Training Plan Using the Spoto Press
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bench Press (Regular) | 4 | 6 | 80-85% 1RM |
| Spoto Press | 3 | 8-12 | 60-70% 1RM |
| Incline Dumbbell Press | 3 | 8-10 | 70-75% 1RM |
| Pec Fly (Machine or Cable) | 3 | 10-12 | 60-70% 1RM |
| Tricep Pushdown | 3 | 10-12 | 60-70% 1RM |
Remember, it’s essential to challenge yourself during each set but always prioritize safety and listen to your body. As with any exercise, proper warm-up and cool-down routines should be performed to prevent injuries and optimize performance. Incorporating the Spoto Press into your bench press training can be a game-changer, leading to stronger and more stable pressing strength over time.
The Origins of the Spoto Press
The Spoto Press is named after Eric Spoto, a legendary powerlifter who holds the world record for the raw bench press at 722 pounds. Eric Spoto is widely regarded as one of the greatest benchers of all time and his innovative approach to bench pressing has had a significant impact on the powerlifting community. He popularized the technique of pausing at different heights during the bench press, specifically focusing on the bottom portion of the lift.
Eric Spoto’s unique training method involved pausing the barbell a few inches above his chest and then pressing it back up to lockout. This technique targets the weaker range of motion for most lifters and helps them overcome sticking points. By training in this specific range, lifters can build strength and stability and improve their overall bench press performance. Eric Spoto’s success with the Spoto Press has inspired countless lifters to incorporate this variation into their training routines.
Eric Spoto: “The Spoto Press has been a game-changer for me and many other lifters. It allows you to focus on your weaknesses and build strength where you need it the most. I believe that anyone looking to improve their bench press can benefit from incorporating the Spoto Press into their training.”
Benefits and Impact
The Spoto Press is not only effective for increasing bench press strength, but it also offers several other benefits. By pausing at the bottom of the lift, lifters spend more time in the range of motion where they are weakest, helping them strengthen the muscles responsible for initiating the press. The Spoto Press also promotes upper back tightness and proper form by teaching lifters to meet the bar with their chest.
Furthermore, the Spoto Press can be a great option for lifters who experience shoulder discomfort during full-range-of-motion bench pressing. The exercise allows for a controlled and stable movement that reduces strain on the shoulders. Additionally, the Spoto Press is an effective tricep builder, targeting this muscle group and improving lockout strength.
Incorporating the Spoto Press
To incorporate the Spoto Press into your training routine, start by setting up your bench press station as you normally would. Grip the bar with a comfortable hand placement and lower it to a point a few inches above your chest. Pause for a second or two, maintaining tension in your muscles, and then press the barbell back up to lockout. Keep your feet grounded and drive through the floor for added support and stability.
It is recommended to perform the Spoto Press with 60-80% of your one-rep max and focus on higher rep ranges, such as 8-12 reps, to maximize muscle growth and strength gains. Always prioritize safety and proper form, and listen to your body to avoid injury.
| Benefits of the Spoto Press | Incorporating the Spoto Press |
|---|---|
| Targets weak range of motion | Perform with 60-80% of 1RM |
| Promotes upper back tightness | Aim for higher rep ranges (8-12) |
| Improves bench press stability | Focus on proper form and technique |
| Builds tricep strength | Listen to your body and prioritize safety |
The Spoto Press as a Bench Press Enhancer
The Spoto Press is a highly effective exercise for enhancing your bench press performance. By targeting the bottom portion of the lift and incorporating pauses, this bench press variation helps address weak points and build strength in that specific range of motion. But what makes the Spoto Press such a valuable tool for bench press improvement?
Firstly, the Spoto Press places a greater emphasis on the muscles responsible for initiating the press, particularly the muscles within an inch or two off the chest. By pausing at this sticking point, you spend more time in that range of motion, effectively strengthening the muscles needed to overcome it. This not only helps you power through sticking points but also improves overall strength and stability in the bench press.
Additionally, the Spoto Press promotes proper technique and form. It encourages upper back tightness and teaches lifters to meet the barbell with their chest, leading to improved upper body positioning and increased muscle activation. Moreover, this exercise can be an excellent option for those who experience shoulder discomfort during full-range-of-motion bench pressing, as it reduces the strain on the shoulders while still providing a challenging stimulus to the muscles.
Furthermore, the Spoto Press is not only beneficial for strength gains but also for muscle hypertrophy. The increased time under tension during the paused portion of the lift stimulates muscle growth and development. By incorporating higher rep ranges, such as 8-12 reps, with 60-80% of your 1-rep max, you can maximize the hypertrophic response and experience significant improvements in muscle size and strength.
Table: Comparison between Regular Bench Press and Spoto Press
| Regular Bench Press | Spoto Press | |
|---|---|---|
| Primary Focus | Full range of motion | Bottom portion of the lift with pause |
| Targeted Muscles | Chest, shoulders, triceps | Chest, shoulders, triceps, upper back |
| Sticking Point Improvement | Varies based on individual | Specifically targets weak points off the chest |
| Form and Technique | Full range of motion, potential for compromised technique | Focus on upper back tightness and chest engagement |
| Muscle Hypertrophy | Yes | Yes, enhanced by increased time under tension |
The Spoto Press is a versatile exercise suitable for both beginners and advanced lifters. Whether you’re looking to enhance your bench press strength, overcome sticking points, or improve muscle hypertrophy, incorporating the Spoto Press into your training routine can yield significant results. However, it’s important to prioritize proper form and technique, gradually increase the intensity, and listen to your body to ensure a safe and effective training experience.
Equipment Recommendation for the Spoto Press
When it comes to performing the Spoto Press, having the right equipment is essential for both safety and effectiveness. One highly recommended barbell for the Spoto Press is the American Barbell 20KG Training Bar. This barbell is meticulously designed and tested to meet the demands of training and competition, making it an excellent choice for anyone looking to incorporate the Spoto Press into their routine.
The American Barbell 20KG Training Bar features a precision ground alloy steel bar shaft, which provides optimal performance and durability. The hard chrome finish adds an extra layer of protection against corrosion, ensuring that the barbell will last for years to come. The bar sleeves are designed to rotate smoothly, allowing for a seamless and fluid movement during the exercise.
With its comfortable grip and sturdy construction, the American Barbell 20KG Training Bar is built to withstand heavy loads and intense training sessions. Whether you’re a beginner or an experienced lifter, this barbell is a reliable choice for performing the Spoto Press and other bench press variations.
| Features | Specifications |
|---|---|
| Precision ground alloy steel bar shaft | 20KG weight |
| Hard chrome finish | Length: 86.25″ |
| Smooth rotating bar sleeves | Sleeve Length: 16.25″ |
Investing in a high-quality barbell like the American Barbell 20KG Training Bar can make a significant difference in your training experience and help you achieve your bench press goals. Remember to always prioritize safety and proper form when performing the Spoto Press or any other exercise. With the right equipment and dedication to your training, you’ll be well on your way to a stronger and more stable bench press.
Conclusion
Incorporating the Spoto Press into your bench press routine can provide numerous benefits and help you take your lifting to the next level. This bench press variation, named after the legendary powerlifter Eric Spoto, targets the bottom portion of the lift where many lifters face sticking points. By pausing the barbell above your chest, you can strengthen the muscles responsible for initiating the press and overcome these weak areas.
Not only does the Spoto Press address specific weaknesses, but it also promotes proper form and technique. It teaches lifters to meet the bar with their chest and maintain upper back tightness, leading to improved stability and performance. Additionally, the Spoto Press can be a great option for those experiencing shoulder discomfort during full-ROM bench pressing, as it reduces stress on the shoulder joints.
Whether you’re a beginner or an advanced lifter, incorporating the Spoto Press into your routine can yield significant benefits. By challenging your muscles with increased time under tension and focusing on higher rep ranges, you can promote muscle hypertrophy and see noticeable gains in strength and stability. Remember to prioritize safety, listen to your body, and gradually increase the intensity as you progress.
FAQ
What is the Spoto Press?
The Spoto Press is a bench press variation that involves pausing the barbell a few inches above your chest and then pressing it back up to lockout. It was coined by Eric Spoto, a legendary powerlifter known for his bench press strength.
What are the benefits of the Spoto Press?
The Spoto Press helps address the weak area for most lifters, promotes upper back tightness, teaches proper form, and targets the triceps for improved lockout strength. It is also effective for muscle hypertrophy and can be a good option for those who experience shoulder discomfort during full-ROM bench pressing.
How do I perform the Spoto Press?
Set up your bench press station as usual and grip the bar with a comfortable hand placement. Lower the barbell to a point a few inches above your chest, pause, and then press it back up to lockout. Maintain tightness in your body throughout the movement and drive through the floor for added support and stability.
Why is the Spoto Press effective?
The Spoto Press increases time under tension, targets the weakest point of the bench press, and promotes muscle hypertrophy. By pausing at the bottom of the lift, it forces your muscles to work harder to stabilize the weight and improves strength in that specific range of motion.
What tips should I keep in mind when incorporating the Spoto Press into my routine?
Focus on maintaining proper form and technique, vary your hand placement, and consider using the Spoto Press as a supplemental exercise after regular bench press sets. Aim for 3-4 sets of 8-12 reps with 60-75% of your 1-rep max.
Who is Eric Spoto?
Eric Spoto is a legendary powerlifter who achieved a world record raw bench press of 722 pounds. He popularized the Spoto Press technique and is considered one of the greatest benchers of all time.
How can the Spoto Press enhance my bench press?
By targeting the bottom portion of the lift and working on pausing at that range of motion, the Spoto Press helps overcome sticking points, builds strength, and promotes proper form and technique, leading to improved bench press performance.
What equipment is recommended for the Spoto Press?
The American Barbell 20KG Training Bar is a versatile and durable choice for the Spoto Press. It features a precision ground alloy steel bar shaft, a hard chrome finish for added durability, and smooth rotating bar sleeves.
Should I incorporate the Spoto Press into my bench press routine?
Yes, incorporating the Spoto Press can help you enhance your bench press strength and stability, overcome plateaus, and see significant gains in your bench press. However, always prioritize safety and listen to your body.
