The spoto bench press is a bench press supplemental lift that incorporates a pause above the normal bottom position, which both adds time under tension and stresses the sticking point for many lifters' bench presses.
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Gym Shorts videos provide short video demonstrations of correct form for various exercises.
Follow these steps:
-Set up like normal bench press
-Spotter when possible
-Legs pushing into shoulders
-Bar starts directly over shoulders
-Pause 1-2" off chest
-Hold bar motionless
-Slow & controlled descent
-Press back
-Stay tight & hold your breath
-1 full second pause
-Gaze fixed on ceiling
-Rack bar with straight elbows
This lift is named after Eric Spoto, world record holder for the bench press. He noticed that many lifters overrely on the rebound off the chest. This variation not only eliminates the stretch reflex, but also eliminates what great competition bench pressers do, which is use leg drive to help throw the bar up off the chest. The hover off the chest prevents the use of a throw & stretch reflex off the chest.
The spoto bench press increases the volume as opposed to the intensity. Although the range of motion is decreased, the lifter has to hold the bar motionless off the chest--increasing the time under tension--and, as mentioned above, cannot use his legs or the stretch reflex to help begin the lift.
The hover point coincides with the sticking point for many lifters, where the pecs essentially hand off the primary responsibility of moving the bar to the triceps.
While this helps with the lockout more than the bottom position, it's primary focus is the sticking point, especially for competitive bench pressers (those who compete in powerlifting).
We recommend programming this similarly to the bench press, with reps in the 2-8 range primarily, and suggest only intermediate or advanced lifters add this lift to their program.
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We will cover topics under the umbrellas of barbell training, conditioning and nutrition. We'll show you that barbell training is for everybody.
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A cinematic journey through the agricultural process of producing Barley Hops for the American Beer Industry. Special thanks to the Brady Family, the Konen Family, Rick and Lee Bialczak, and the entire staff of the Molson/ Coors plant of Power Montana! *** Fun fact, 1 to 2 out of every 6 Molson/Coors Beers comes from Power Montana!!! #beer #cinematicfpv #fpv
SUBSCRIBE!!!
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🔸 Various FPV Gear (DJI HD FPV Goggles, TBS Tango II, TBS Crossfire, Caddx Vista) - https://www.amazon.com/shop/jamesunlimited?listId=2XBN8XXGWC1PB
AMAZON STORE (Help support this channel!!!)
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This video and/or description contain affiliate links from which I may earn a small commission from qualifying purchases. This helps support the channel and doesn't cost you a thing. Thank you for the support!
The spoto bench press is a bench press supplemental lift that incorporates a pause above the normal bottom position, which both adds time under tension and stresses the sticking point for many lifters' bench presses.
GET STARTED with one-on-one online coaching FOR FREE!
Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no-obligation trial. https://bit.ly/2MKeOoh
Gym Shorts videos provide short video demonstrations of correct form for various exercises.
Follow these steps:
-Set up like normal bench press
-Spotter when possible
-Legs pushing into shoulders
-Bar starts directly over shoulders
-Pause 1-2" off chest
-Hold bar motionless
-Slow & controlled descent
-Press back
-Stay tight & hold your breath
-1 full second pause
-Gaze fixed on ceiling
-Rack bar with straight elbows
This lift is named after Eric Spoto, world record holder for the bench press. He noticed that many lifters overrely on the rebound off the chest. This variation not only eliminates the stretch reflex, but also eliminates what great competition bench pressers do, which is use leg drive to help throw the bar up off the chest. The hover off the chest prevents the use of a throw & stretch reflex off the chest.
The spoto bench press increases the volume as opposed to the intensity. Although the range of motion is decreased, the lifter has to hold the bar motionless off the chest--increasing the time under tension--and, as mentioned above, cannot use his legs or the stretch reflex to help begin the lift.
The hover point coincides with the sticking point for many lifters, where the pecs essentially hand off the primary responsibility of moving the bar to the triceps.
While this helps with the lockout more than the bottom position, it's primary focus is the sticking point, especially for competitive bench pressers (those who compete in powerlifting).
We recommend programming this similarly to the bench press, with reps in the 2-8 range primarily, and suggest only intermediate or advanced lifters add this lift to their program.
SUBSCRIBE: https://bit.ly/2N20cLZ
----------------------------------------------------------------
This is Barbell Logic, where we believe that health and fitness should be approached with simplicity, logic and reason.
We focus on strength, health & longevity. Our goal is to present strength & fitness in a systematic logical progression. This channel aims to be a breath of fresh air in the fitness industry. Our teaching methods and programming for strength are simple, hard and effective.
We will cover topics under the umbrellas of barbell training, conditioning and nutrition. We'll show you that barbell training is for everybody.
WATCH MORE BARBELL LOGIC VIDEOS: https://bit.ly/2N8jwZ1
Join us for a lifetime of success under the bar. This is the foundation of our journey together.
Barbell Logic on Instagram: https://www.instagram.com/barbell_logic/
Barbell Logic on Facebook: https://www.facebook.com/barbelllogic...
Listen to our podcast: https://bit.ly/2Kgi09b
Visit our website: https://barbell-logic.com/
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Cast-n-Hook
Today we were using a Natural Forage Baits FT Shad rigged on a Daiichi Bleeding Bait Copperhead hook, in a very weedy lake. This rig was used on a B'n'M Poles 75 Series 7.5' spinning rod and matching reel, spooled with 10 pound test Nanofil line. It was more of an experiment to see how this rig could set the hook when using a soft plastic jerk worm. At first it was unsure as to how the day's fishing would be, but it turned out fairly well with a variety of sizes of bass up to 4 pounds.
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#BlitzLures #ProSpin #NaturalForageBaits #swimbait #fishing #bass #lake #hotweather
#fishing #landingnet #Frabill #ConservationNet #bass
Today we were using a Natural Forage Baits FT Shad rigged on a Daiichi Bleeding Bait Copperhead hook, in a very weedy lake. This rig was used on a B'n'M Poles 75 Series 7.5' spinning rod and matching reel, spooled with 10 pound test Nanofil line. It was more of an experiment to see how this rig could set the hook when using a soft plastic jerk worm. At first it was unsure as to how the day's fishing would be, but it turned out fairly well with a variety of sizes of bass up to 4 pounds.
#gettheedge #plano #roadrunnerlures
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