Spoto Press

Muscles worked by the Spoto Press

Primary

ChestPectoralis Major

Secondary

Front DeltsAnterior DeltoidTricepsTriceps Brachii

Also called: pec, pecs, pectoralis major, pectoralis, chest muscles.

Equipment

Barbell

Also called: bar, olympic barbell, straight bar, olympic bar, power bar.

How to do the Spoto Press

1. Lie on a flat bench and grip the barbell slightly wider than shoulders.
2. Unrack the bar and hold it over your chest with arms extended.
3. Lower the bar until it is one inch above your chest.
4. Pause there for a full second without touching the chest.
5. Press the bar back up until your arms are extended.
6. Repeat for the desired number of reps.

Form tips

• Keep your shoulder blades retracted and pinned to the bench.
• Hold the bar motionless during the pause instead of letting it drift.
• Use a lighter load than your standard bench press.

At a glance

Spoto Press in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Bench Press
• Cable Chest Press
• Close-Grip Bench Press
• Close-Grip Dumbbell Bench Press
• Close-Grip EZ-Bar Bench Press
• Close-Grip Incline Bench Press
• Decline Barbell Bench Press
• Decline Bench Press

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "spoto-press",
  "name_en": "Spoto Press",
  "name_de": "Spoto Press",
  "name_es": "Press Spoto",
  "description_en": "A bench press variation pausing the bar just above the chest to build control and pressing power.",
  "description_de": "Eine Bankdrück-Variante mit Langhantel, bei der die Stange knapp über der Brust pausiert, ohne sie zu berühren.",
  "description_es": "Un press de banca con barra que incluye una pausa con la barra suspendida sobre el pecho, eliminando el rebote.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "barbell",
  "body_part": "chest",
  "primary_muscles": [
    "pectoralis_major"
  ],
  "secondary_muscles": [
    "anterior_deltoid",
    "triceps_brachii"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "knee_safe",
    "no_axial_load",
    "lower_back_safe",
    "shoulder_safe",
    "requires_bench"
  ],
  "variation_group": "bench-press",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Lie on a flat bench and grip the barbell slightly wider than shoulders.",
    "Unrack the bar and hold it over your chest with arms extended.",
    "Lower the bar until it is one inch above your chest.",
    "Pause there for a full second without touching the chest.",
    "Press the bar back up until your arms are extended.",
    "Repeat for the desired number of reps."
  ],
  "instructions_de": [
    "Lege dich auf eine flache Bank und greife die Langhantel etwas breiter als schulterbreit.",
    "Entracke die Stange und halte sie über der Brust mit gestreckten Armen.",
    "Senke die Stange, bis sie zwei bis drei Zentimeter über der Brust ist.",
    "Halte dort eine volle Sekunde inne, ohne die Brust zu berühren.",
    "Drücke die Stange zurück, bis die Arme gestreckt sind.",
    "Wiederhole für die gewünschte Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Túmbate en un banco plano y agarra la barra ligeramente más ancha que los hombros.",
    "Desrackea la barra y sostenla sobre el pecho con los brazos extendidos.",
    "Baja la barra hasta que quede a un centímetro por encima del pecho.",
    "Mantén esa posición un segundo completo sin tocar el pecho.",
    "Empuja la barra hacia arriba hasta que los brazos estén extendidos.",
    "Repite el número de repeticiones deseado."
  ],
  "tips_en": [
    "Keep your shoulder blades retracted and pinned to the bench.",
    "Hold the bar motionless during the pause instead of letting it drift.",
    "Use a lighter load than your standard bench press."
  ],
  "tips_de": [
    "Ziehe die Schulterblätter zusammen und presse sie in die Bank.",
    "Halte die Spannung während der Pause, statt das Gewicht durchsacken zu lassen.",
    "Lass die Handgelenke nicht nach hinten abknicken."
  ],
  "tips_es": [
    "Detén la barra a un par de centímetros del pecho.",
    "Mantén la pausa un segundo completo sin tocar el pecho.",
    "Conserva los omóplatos retraídos durante todo el recorrido."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/spoto-press-start.webp",
      "peak": "images/flat/spoto-press-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "spoto-press");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.