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Barbell Spoto Press
- 1 - Lie flat on a bench with your feet firmly planted on the floor and your back in a natural arch.
- 2 - Grip the barbell slightly wider than shoulder-width apart with your wrists straight and elbows tucked at approximately 45 degrees.
- 3 - Unrack the bar and hold it directly above your chest with arms fully extended.
- 4 - Lower the bar in a controlled manner toward your chest, stopping 1-2 inches above the chest without touching it.
- 5 - Pause momentarily at the bottom position, eliminating any stretch reflex and maintaining full tension in your chest and triceps.
- 6 - Press the bar back up explosively to the starting position with arms fully extended.
- 7 - Repeat for the desired number of repetitions, maintaining full control throughout each rep.
