The Spoto press is the bench press with a pause 2-5 cm above the chest — named after powerlifter Eric Spoto, who used it as the main tool to build the (then) world-record raw bench press of 327 kg / 722 lb. The pause in mid-air, with no chest support, builds brutal control through the sticking point and eliminates any chest-bounce assistance.
What it is
The Spoto press is a barbell bench press variation where the bar is paused 2-5 cm above the chest before being pressed back up — never touching the chest at all. The lifter holds the bar in mid-air for 1-3 seconds, then drives it back to lockout. Same setup, same grip, same press path as the standard bench press; only the bottom position differs.
Muscles worked
| Muscle | Contribution |
|---|---|
| Pectoralis major | ~45 % |
| Triceps brachii | ~25 % |
| Anterior deltoid | ~15 % |
| Lats, traps, scapular stabilisers | ~15 % |
How to Spoto press: 5 steps
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Set up tight on the bench
Lie on the bench, retract scapulae hard, slight upper-back arch, feet planted. Grip the bar slightly wider than shoulder-width. Unrack with a spotter if available.
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Lower toward the chest
Lower the bar in 2-3 seconds in a controlled path toward the lower chest. **Stop the descent 2-5 cm above the chest** — don't touch.
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Pause in mid-air
**Hold the bar motionless 2-5 cm above the chest for 1-3 seconds.** Maintain full body tension. Don't sink toward the chest.
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Press from mid-air to lockout
**Drive the bar straight up** — no rebound, no rest on the chest. The press starts from zero velocity at the sticking point.
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Lock out at the top
Full elbow extension, shoulders pinned back. Reset the brace before the next rep.
How it differs from pause bench press
- No chest contact. The pause bench rests the bar motionless ON the chest. The Spoto press pauses the bar 2-5 cm above the chest with no support — pure isometric hold.
- Mid-air sticking-point work. The pause happens slightly above where most lifters miss their lifts. Trains exactly the strength quality that fails on heavy max attempts.
- Even harder. Most lifters Spoto-press about 5-10 % less than they pause-bench. The absence of chest support means full-body bracing is even more critical.
Common mistakes
When to use this variation
Use Spoto presses when your bench press misses 5-10 cm above the chest (the “sticking point”). Run a 4-6 week block of Spoto presses at 80-85 % of bench 1RM, 3-4 sets of 3-5 reps. Most lifters see their full-ROM bench press jump 5-10 kg after the block — the strength leak above the chest is the most common bench weakness.
FAQ
How high above the chest should I pause?
2-5 cm — right at the sticking point area. Lower than 2 cm and it’s essentially a pause bench. Higher than 5-6 cm and you skip the sticking point.
How heavy should I Spoto press?
80-85 % of regular bench 1RM. The pause + lack of chest support makes everything feel heavier. Build from 75 % up over a 4-6 week block.
Spoto press or pause bench?
Different purposes. Pause bench trains starting strength from the chest (powerlifting-legal). Spoto press trains sticking-point strength mid-air. Use Spoto for sticking-point weakness; pause bench for general bench strength + meet prep.
Related exercises
- Pause Bench Press: chest-contact pause variant
- Bench Press: standard touch-and-go
- Pin Bench Press: pin-supported variant
- Board Press: limited-range bench variation
