Barbell Spoto Press
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Barbell
HOW TO PERFORM
- Set up as you would to bench: shoulder blades down and together, chest up, feet planted firmly on the floor.
- Lower under control and STOP about an inch above the chest, without touching.
- Hold that gap for a beat, staying tight, then press back up.
FORM TIPS
- The point is control in the hardest position, so the pause is the lift. Expect to use less weight than your touch-and-go bench.
- Do not sink to the chest and bounce out of it. If you cannot stop the bar in the air, the weight is too heavy for this variation.
TARGET MUSCLES
Primary
- Chest
Secondary
- Triceps
- Shoulders
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.