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How to do Spoto Press | The Basics |

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The Spoto Press is an awesome variation to build control in the bench press, but to also strengthen the sticking spot of 2" off the chest.

All the basics from a bench press still apply to the spoto press: Ample Leg Drive, Packed Shoulder Blades, Full Body Tension. Those are some of the pre-requisites to this movement. You could still do a feet-up spoto, but you would still want shoulder blades down and back with an arced bar path.

Perform that bench press and pause 1-2" off the chest. Then return to the starting position.

Sometimes having a pad on the bar can help create rep consistency because you stop when the bar reaches your chest at the same spot each time.

The spoto press is NOT a partial range of motion bench press. Don't use this as an excuse to move 3-4 inches in a bench press. Move full range of motion MINUS 1-2 inches.

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This video was shot on a Canon M50. You can find that here:


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About me: I’m a personal trainer with a passion for helping people get into better overall health. I am an evidence-based practitioner and help people navigate the best evidence-based adjustments that fit their lifestyle. I’ve been training for over 9 years and I love getting stronger, donuts, caffeine and cheesecake… also my daughters and wife :)


Disclaimers: Matt Beukelman is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is at your own risk. Matt Beukelman will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

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