Pause Bench Press vs Spoto Press
Which one fits your Chest workout plan?
Contents
Planfit users log Pause Bench Press more often — 85 sessions vs 4. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Pause Bench Press and Spoto Press and pick the one that fits your Chest workout.
Pause Bench Press vs Spoto Press: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Pause Bench Press more often — 85 sessions compared to 4 for Spoto Press.
What most people do isn't always what fits you. Pause Bench Press and Spoto Press differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Pause Bench Press and Spoto Press Differ
| What differs | Pause Bench Press | Spoto Press |
|---|---|---|
| Difficulty | 5 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 85 sessions | 4 sessions |
How to Do Pause Bench Press
Pause Bench Press Muscles Worked: Chest
Form
- 1. Slowly lower the barbell until it touches just below your chest.
- 2. Pause for about 1-2 seconds at the lowest point.
- 3. At this time, your forearms should be perpendicular to the floor.
- 4. Slowly lift the barbell back to the starting position.
Coach's Tips
- 1. If the barbell does not touch your chest, please lower it as much as possible without straining.
- 2. Be careful not to let your shoulders come forward of your chest, as this can put strain on your shoulders.
- 3. Please be careful not to let your hips come off the bench.
For a full Pause Bench Press guide with alternatives and benefits, see the Pause Bench Press exercise guide.
How to Do Spoto Press
Spoto Press Muscles Worked: Chest
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.
Coach's Tips
- 1. Do not use rebound in the stopping phase; rely solely on muscle strength.
- 2. Instead of being greedy for weight, start with a manageable load that you can control.
- 3. Keep your core tight to prevent excessive bending of the back, and if possible, work with a spotter.
For a full Spoto Press guide with alternatives and benefits, see the Spoto Press exercise guide.
Frequently Asked Questions
Which is better for Chest, Pause Bench Press or Spoto Press?
Planfit users log Pause Bench Press more often — 85 sessions against 4 for Spoto Press. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Pause Bench Press and Spoto Press need?
Pause Bench Press needs a barbell, and Spoto Press needs a barbell.
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