Spoto Press

Instructions

1. 01

   Lie on a flat bench and grip the barbell slightly wider than shoulders.

2. 02

   Unrack the bar and hold it over your chest with arms extended.

3. 03

   Lower the bar until it is one inch above your chest.

4. 04

   Pause there for a full second without touching the chest.

5. 05

   Press the bar back up until your arms are extended.

6. 06

   Repeat for the desired number of reps.

Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.