Barbell Spoto Bench Press

A spoto press is a bench press variation where the bar is stopping a few inches off of the chest before returning to the lockout position. This is used to overload a generally weak position which is usually about an inch or two above your chest. Grab the bar wider than shoulder width and bench press with the bar path in line with the nipple line or the lower pec. Take the barbell off of the J Hooks by doing a pullover as opposed to rounding the shoulders. Plant the feet, and keep the chest sticking out and try to grab the bench with your shoulder blades. Lower the bar until it is a few inches off of the chest. Bring the bar back to the lockout position by using the triceps and not just the shoulders by keeping the elbows in and keeping your back tight. When you are done with the designated repetitions, rack the bar onto the J Hooks.