Spoto Press
- Reps
- 5–8
- Kit
- Barbell and rack
How to do it
- 1
Lie on a bench with feet flat and grip the bar wider than your shoulders.
- 2
Breathe in as you lower the bar until it stops just above your chest.
- 3
Breathe out as you pause briefly, then press the bar back up.
- 4
Keep the bar hovering above your chest instead of resting on it.
Where you should feel it: Your chest and shoulders.
What your coach says mid-set
- “Stop just short of your chest”
- “Pause with the bar hovering”
- “Bar never rests on your chest”
Common mistakes
Letting the bar touch your chest
Stop the bar a little higher and hold it there before you press. Go lighter if it sinks.
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