Barbell Spoto Press
Pause the bar an inch off the chest before pressing to build control and eliminate bounce.
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See your setup in four steps
Demo video from YouTube, played in its own player.
- Equipment
- Barbell
- Movement
- Push
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the chest, for when the barbell is taken or you want a change.
Questions
- What muscles does the Barbell Spoto Press work?
- The Barbell Spoto Press mainly works the chest and triceps.
- What equipment do you need for the Barbell Spoto Press?
- A barbell.
- How many sets and reps of the Barbell Spoto Press?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Barbell Spoto Press?
- Archer Push-Up, Band Chest Press, Band Incline Chest Press and Cable Chest Fly work the same main muscle.
Program it for your clients
Coaches add the Barbell Spoto Press to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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