# Barbell Spoto Press

A barbell bench press where the bar stops just above the chest instead of touching it. Trains the chest and triceps, with the front delts assisting, and builds control at the bottom of the press.

- Advanced · Compound
- Equipment: Barbell, Flat bench
- HD video: https://media.seto.fit/exercises/barbell-spoto-press/video/male.mp4
- HTML: https://seto.fit/exercises/barbell-spoto-press/

## Muscles worked

- Mid chest: 9/10
- Triceps: 7/10
- Front delts: 6/10
- Upper chest: 5/10
- Lats: 3/10
- Rotator Cuff: 3/10

## How to do the Barbell Spoto Press

1. Lie flat on the bench with your feet firmly planted on the floor.
2. Grip the bar a little wider than your shoulders, wrists over elbows.
3. Lower the bar and stop it just above your chest without touching.
4. Press the bar upward and slightly back toward your shoulders, straightening your arms fully.

### Full technique — 8 steps

1. Lie on the bench with eyes directly under the bar and feet planted flat.
2. Grip the bar slightly wider than shoulder width with wrists directly over your elbows.
3. Unrack the bar and hold it directly over your shoulders with arms fully extended.
4. Inhale deeply, tighten your stomach, and keep your shoulder blades pulled back into the bench.
5. Lower the bar toward your chest with elbows close to your sides and forearms vertical.
6. Stop the bar just above your chest without touching it and hold it still for a moment.
7. Press the bar upward and slightly back toward your shoulders while exhaling.
8. Finish with elbows extended over shoulders without letting the shoulders roll forward.

## Common mistakes

- Touching the bar to the chest
- Stopping the bar too high
- Elbows flaring straight out
- Lifting hips off the bench
- Losing tightness at the bottom

## Form cues

- Stop just above chest
- Keep forearms vertical
- Keep wrists over elbows
- Press back toward shoulders
- Drive feet through floor

## How much to do

- **Strength** (best fit): 3–5 sets of 3–5 reps · rest 3 min · 2 reps in reserve · lower 3 s, pause 2 s, lift explosively
- **Muscle growth** (best fit): 3–4 sets of 6–10 reps · rest 2 min · 2–3 reps in reserve · lower 3 s, pause 1 s, lift 1 s
- **Endurance**: 2–3 sets of 12–15 reps · rest 1 min 15 s · 3–4 reps in reserve · lower 2 s, pause 1 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Cable machine**: [Cable Bench Press](https://seto.fit/exercises/cable-bench-press/)
- **Dumbbells**: [Alternating Dumbbell Bench Press](https://seto.fit/exercises/alternating-dumbbell-bench-press/), [Single Arm Dumbbell Bench Press](https://seto.fit/exercises/single-arm-dumbbell-bench-press/)
- **Suspension trainer**: [Suspension Trainer Decline Push-Up](https://seto.fit/exercises/suspension-trainer-decline-push-up/), [Suspension Trainer Push-Up with Rotation](https://seto.fit/exercises/suspension-trainer-push-up-with-rotation/)
- **No equipment**: [Wall Decline Push-Up](https://seto.fit/exercises/wall-decline-push-up/), [Three Legged Chaturanga](https://seto.fit/exercises/three-legged-chaturanga/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Barbell Floor Press](https://seto.fit/exercises/floor-press-barbell/) — Intermediate
- Easier: [Barbell Bench Press](https://seto.fit/exercises/barbell-bench-press/) — Intermediate
- **This exercise: Barbell Spoto Press — Advanced**
- Harder: [Single Arm Push-Up](https://seto.fit/exercises/single-arm-push-up/) — 110% of bodyweight

## Quick answers

### What muscles does the Barbell Spoto Press work?

Primary: Mid chest 9/10, Triceps 7/10. Also works: Front delts 6/10, Upper chest 5/10, Lats 3/10, Rotator Cuff 3/10.

### When should I do the Barbell Spoto Press in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 13 min with rest.

### How many sets and reps of the Barbell Spoto Press?

Strength: 3–5 sets of 3–5 reps, rest 3 min, 2 reps in reserve. Muscle growth: 3–4 sets of 6–10 reps, rest 2 min, 2–3 reps in reserve. Endurance: 2–3 sets of 12–15 reps, rest 1 min 15 s, 3–4 reps in reserve.

### What can I do instead of the Barbell Spoto Press?

Cable machine: Cable Bench Press. Dumbbells: Alternating Dumbbell Bench Press, Single Arm Dumbbell Bench Press. Suspension trainer: Suspension Trainer Decline Push-Up, Suspension Trainer Push-Up with Rotation. No equipment: Wall Decline Push-Up, Three Legged Chaturanga.

### What is an easier version of the Barbell Spoto Press?

Barbell Bench Press (Intermediate), Barbell Floor Press (Intermediate).

### What is a harder version of the Barbell Spoto Press?

Single Arm Push-Up (110% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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