How to do the Barbell Spoto Press
- Lie flat on the bench with your feet firmly planted on the floor.
- Grip the bar a little wider than your shoulders, wrists over elbows.
- Lower the bar and stop it just above your chest without touching.
- Press the bar upward and slightly back toward your shoulders, straightening your arms fully.
Full technique — 8 steps
- Lie on the bench with eyes directly under the bar and feet planted flat.
- Grip the bar slightly wider than shoulder width with wrists directly over your elbows.
- Unrack the bar and hold it directly over your shoulders with arms fully extended.
- Inhale deeply, tighten your stomach, and keep your shoulder blades pulled back into the bench.
- Lower the bar toward your chest with elbows close to your sides and forearms vertical.
- Stop the bar just above your chest without touching it and hold it still for a moment.
- Press the bar upward and slightly back toward your shoulders while exhaling.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Cable machine
- Cable Bench Press Easier
Dumbbells
Suspension trainer
No equipment
- Wall Decline Push-Up Easier
- Three Legged Chaturanga Easier
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
- Easier Barbell Bench Press
- This exercise Barbell Spoto Press
- Harder Single Arm Push-Up
Too hard for now? Start with the Barbell Bench Press.
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).
