Spoto press for bench plateaus: pause 1–2 inches off your chest for 1–2 seconds
In short
The Spoto press is a bench press variation where you lower the bar to 1–2 inches above your chest, pause for 1–2 seconds and press back up. It is named after powerlifter Eric Spoto, who benched 722 lb (327.5 kg) raw in competition. Removing the stretch reflex at the bottom strengthens the moment the bar leaves the chest and makes bouncing impossible. Use at least 10% less weight than your regular bench; for strength, do 3–5 sets of 3–5 at 75–85% of 1RM, and for hypertrophy 3–4 sets of 6–12 at 65–75%.
If your bench has been stuck on the same number for months, you can fix one part of the lift before rebuilding the whole program. The Spoto press stops the bar 1–2 inches above your chest, holds for 1–2 seconds, then presses. Grip, foot position and shoulder-blade set-up stay the same as a regular bench. It is named after powerlifter Eric Spoto, who pressed 722 lb (327.5 kg) raw in competition and, according to Men's Health, built his training around it.
What changes when you pause above your chest?
- No stretch reflex — the elastic rebound stored when your pecs are fully stretched is gone, so the bar has to move on raw force.
- You train the weak spot — the moment the bar leaves the chest is where leverage is worst, and where many lifters stall.
- No bouncing — since the bar must stop short of your chest, bouncing it off your sternum is impossible.
- More time under tension — the 1–2 second hold lengthens each rep and shifts more work to the triceps.
How heavy, and how many sets?
Because the bounce is gone, start at least 10% lighter than your regular bench. To learn the position, do 3–5 sets of 6–8 at 50% of your bench 1RM. For strength, use 3–5 sets of 3–5 at 75–85% of 1RM with 3–5 minutes of rest. For muscle growth, use 3–4 sets of 6–12 at 65–75%.
How should you log the Spoto press?
The Spoto press has a different range of motion and tempo, so log it as its own lift rather than mixing it into your bench numbers. Run it for a few weeks, then go back to the regular bench and retest your 1RM to see whether the bottom-range work carried over. For keeping test conditions identical, see how setup changes bench press rep tests, and see where your bench puts your big three total with the Muscle Index calculator.
Holding the bar above your chest adds shoulder strain. Set safety bars or use a spotter for heavy sets.
Frequently asked questions
How is the Spoto press different from a regular bench press?
In the Spoto press you stop the bar 1–2 inches above your chest, pause for 1–2 seconds and then press. Grip, foot position and shoulder-blade set-up are the same as a regular bench press.
How much lighter should the Spoto press be than a regular bench?
Start at least 10% lighter than your regular bench press, because the bottom bounce is removed. When learning it, do 3–5 sets of 6–8 reps at 50% of your 1RM.
What sets and reps build strength with the Spoto press?
For strength, do 3–5 sets of 3–5 reps at 75–85% of your bench 1RM with 3–5 minutes of rest. For hypertrophy, do 3–4 sets of 6–12 reps at 65–75%.
Who is the Spoto press named after?
It is named after powerlifter Eric Spoto, who bench pressed 722 lb (327.5 kg) raw in competition and made this variation a cornerstone of his training.
Source: Men's Health