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Spoto Press
- 1 - Lie on a flat bench with your feet planted firmly on the floor and your eyes positioned under the barbell.
- 2 - Grip the bar slightly wider than shoulder-width, brace your core, pull your shoulder blades back and down, and unrack the bar with control.
- 3 - Lower the bar toward your chest while keeping your elbows slightly tucked and your wrists stacked over your forearms.
- 4 - Stop the bar about 1–2 inches above your chest without touching, maintaining full-body tension and control.
- 5 - Pause briefly in this position, then press the bar upward by driving through your chest and triceps until your arms are fully extended.
- 6 - Repeat for the desired number of repetitions while keeping the bar path controlled and avoiding bouncing or relaxing at the bottom.
