Spoto Press: Benefits, Technique, and Integration into Training

What is Spoto Press good for?

The Spoto Press is an advanced bench press variation primarily used to improve sticking points in the mid-range of the press, enhance motor control, and build strength and stability through increased time under tension without relying on the stretch reflex.

Understanding the Spoto Press

The Spoto Press is a specialized form of the bench press named after powerlifter Eric Spoto. Unlike a traditional bench press where the bar touches the chest, or a pause press where the bar rests briefly on the chest, the Spoto Press involves lowering the barbell to a point approximately 1-2 inches above the chest and holding it rigidly in that position for a prescribed duration (typically 1-3 seconds) before pressing it back up. This deliberate pause just shy of the chest ensures constant tension on the working muscles and eliminates any bounce or stretch reflex assistance from the bottom position.

Key Benefits and Applications

The unique mechanics of the Spoto Press offer several distinct advantages for strength athletes, bodybuilders, and fitness enthusiasts:

• Overcoming Sticking Points: One of the primary benefits is its effectiveness in addressing the common mid-range sticking point in the bench press. By forcing the lifter to pause and initiate the press from this weakest point, it builds specific strength and power precisely where many struggle.
• Enhanced Motor Control and Technique: The Spoto Press demands exceptional control over the barbell's descent and ascent. This precision helps refine bar path, improve proprioception (awareness of body position), and reinforce optimal bracing mechanics, leading to a more efficient and safer bench press.
• Increased Time Under Tension (TUT): The deliberate pause significantly extends the duration that the target muscles are under load during each repetition. This increased TUT is a powerful stimulus for both muscular hypertrophy (growth) and strength adaptations.
• Reduced Reliance on Stretch Reflex: By pausing the bar just above the chest, the elastic energy that would normally be stored in the muscles during the eccentric (lowering) phase is dissipated. This forces the lifter to initiate the concentric (lifting) phase from a "dead stop," relying purely on muscular force, which builds raw strength and power.
• Improved Stability and Bracing: Maintaining a rigid, paused position with a heavy barbell requires superior core engagement, upper back tightness, and overall body stability. This translates to a more stable and powerful base for all pressing movements.
• Shoulder Health: For some individuals, avoiding the full bottom position of a bench press can be less stressful on the shoulder joint, especially if they experience discomfort at extreme ranges of motion under load. The Spoto Press allows for significant loading without compromising the shoulder's integrity.
• Mental Toughness: The demanding nature of holding a heavy weight motionless for several seconds builds mental fortitude, focus, and the ability to maintain tension under duress.

Muscles Engaged

The Spoto Press recruits a similar muscle synergism to the traditional bench press, but with an intensified focus on certain areas due to the unique pause:

• Primary Movers:
  • Pectoralis Major: Both the sternal (lower/middle) and clavicular (upper) heads are heavily involved in pressing the weight.
  • Anterior Deltoid: The front portion of the shoulder contributes significantly to shoulder flexion and horizontal adduction.
  • Triceps Brachii: Essential for extending the elbow and locking out the press. The triceps are particularly taxed during the Spoto Press due to the concentric initiation from a paused position.
• Stabilizers:
  • Rotator Cuff Muscles: Crucial for stabilizing the shoulder joint.
  • Serratus Anterior: Helps protract the scapula and maintain shoulder blade stability.
  • Latissimus Dorsi: Engages to create a stable "shelf" for the shoulders and aids in controlling the eccentric phase.
  • Core Musculature: Abdominals, obliques, and erector spinae work to maintain a rigid torso and transfer force efficiently.

Proper Execution of the Spoto Press

Correct form is paramount to maximize benefits and minimize injury risk:

• Setup: Lie on a flat bench with your eyes directly under the bar. Grip the bar with your preferred bench press width, ensuring your wrists are straight and elbows are stacked under the bar. Retract your shoulder blades and drive your feet firmly into the floor.
• Unrack: Unrack the bar with straight arms, ensuring a stable starting position.
• Descent: Lower the bar with control towards the mid-chest, maintaining tension throughout your body. Keep your elbows tucked slightly (around 45-60 degrees from your torso).
• The Pause: Stop the bar approximately 1-2 inches above your chest. This distance can vary slightly based on individual arm length and preference, but the key is to not touch the chest. Hold this position rigidly for the desired duration (e.g., 1-3 seconds). Maintain full-body tension, particularly in your lats and core.
• Ascent: Explode the bar back up to the starting position, driving through your feet and pressing through your chest and triceps.
• Breathing: Inhale deeply on the descent, hold your breath during the pause and the initial phase of the ascent to maintain intra-abdominal pressure, then exhale as you push past the sticking point or at the top.

Who Should Incorporate the Spoto Press?

The Spoto Press is a valuable addition to the training regimen of various individuals:

• Powerlifters: An excellent accessory lift for improving bench press lockout strength and breaking through plateaus in the mid-range.
• Bodybuilders: The increased time under tension and constant muscle activation are highly beneficial for promoting hypertrophy.
• Strength Athletes: Helps build raw pressing strength, control, and stability that translates to other upper body movements.
• Individuals with Sticking Points: Anyone who consistently struggles to push the bar through a particular point in their bench press will find this exercise particularly beneficial.
• Those Seeking Enhanced Technique: Lifters looking to refine their bar path, improve body tension, and develop greater proprioception during the bench press.

Potential Considerations and Drawbacks

While highly beneficial, the Spoto Press also has some considerations:

• Lower Load Capacity: Due to its demanding nature and the elimination of the stretch reflex, you will typically lift less weight than you would for a standard bench press.
• Technique Dependent: Requires a good degree of body awareness, stability, and control. It may not be suitable for absolute beginners who are still mastering basic bench press mechanics.
• Mentally and Physically Taxing: The intense focus and sustained tension required can be quite fatiguing, both mentally and physically.
• Specificity: While it enhances the bench press, it is an accessory movement and should not entirely replace regular bench press training.

Integrating Spoto Press into Your Training

The Spoto Press is best utilized as an accessory lift within your training program.

• Placement: Typically performed after your main bench press work for the day, or on a separate upper-body training day.
• Rep/Set Schemes:
  • For Strength: 3-5 sets of 3-6 repetitions with a 2-3 second pause.
  • For Hypertrophy: 3-4 sets of 6-10 repetitions with a 1-2 second pause.
• Frequency: Incorporate it 1-2 times per week, depending on your overall training volume, recovery capacity, and specific goals.
• Progression: Over time, aim to gradually increase the weight, extend the pause duration, or increase the number of repetitions or sets while maintaining strict form.

By strategically incorporating the Spoto Press, you can address specific weaknesses, enhance your pressing technique, and build a more powerful and controlled bench press.