Spoto Press

Starting Position

1. Lie on the flat bench and firmly place your feet on the floor.

2. Grip the barbell at shoulder width and lift it above your chest.

3. Squeeze your shoulder blades together and slightly puff out your chest to get ready.

Proper Form

1. Slowly lower the bar and stop a few centimeters above your chest (keeping it from touching your chest).

2. Hold that position for about 1 second while maintaining tension in your chest and arms.

3. Push the bar back up with your chest strength to return to the starting position.

4. Repeat in the same rhythm without any bouncing.

Breathing Technique

Inhale when lowering the bar, and exhale when pushing the bar up.