Spoto Press (Barbell)

Also known as: Spoto Press (Barbell).

Barbell bench press paused 2–5 cm above the chest without touching it, then pressed back up while maintaining whole-body tension.

How to perform this exercise

1. Set a flat bench and safety supports as for a bench press. Hold the bar above the shoulders with feet planted.
2. Lower and stop about 2–5 cm above the chest. Pause briefly without touching, maintaining whole-body tension.
3. Press back up while maintaining grip, foot pressure and bench position.