Spoto Press

Starting Position 1. Lie back on a bench with your back flat. 2. Plant your feet firmly on the ground, keeping your hips and shoulders in contact with the bench. 3. Grip the barbell slightly wider than shoulder-width apart. 4. Lift the barbell off the rack and position it above your chest. During the Exercise 1. Slowly lower the barbell towards your chest, stopping about 1-2 inches (2.5-5 cm) above it. 2. Pause briefly, then use your chest muscles to press the barbell back to the starting position. Breathing Tips Inhale as you lower the barbell, and exhale as you press it back up.