Welcome to Juxxi. A friendly, forward-thinking, video platform. Your Story. Our Technology. A Better Future.

The Spoto Bench Press: Gym Shorts (How To)

The Spoto Bench Press: Gym Shorts (How To)

BarbellLogic Photo
1 year
Want to watch this again later?
Sign in to add this video to a playlist. Login
0 0
New to the spoto bench press or looking for a quick technique tutorial? Learn correct form in one short video.

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.


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/


Up Next Autoplay