PushBBBench
Named for powerlifter Eric Spoto — a bench press variant where the bar is paused an inch or two above the chest instead of touching down, removing the stretch reflex and building strength through the hardest part of the lift while reinforcing bar control.
Demo: Dr. Allan - Spoto Press Tutorial
Sets
4
Reps
3-6
Rest
2:30
Contraindications
None significant beyond standard bench press cautions.Setup
Standard bench press setup. Lower the bar with control and stop just above the chest.
Execution
- 1Lower the bar to about 1-2 inches above the chest
- 2Hold the pause for 1-3 seconds with full tension
- 3Press back up without any bounce or rebound
- 4Keep the bar path and elbow position identical to a normal bench rep
Key cues
- Freeze the bar just off the chest
- Stay tight — no sinking during the pause
- Drive from a dead stop
- Keep the same bar path as your full bench
Common faults
- Pausing too high, reducing training benefit
- Losing tension/sinking during the pause
- Inconsistent pause height between reps
- Rushing out of the pause with a jerky start
Tweaks
- Vary pause height (0.5 in vs 2 in) for different emphasis
- Combine with close grip for triceps focus
- Use lighter loads and longer pauses for control work
Regressions
Progressions
Muscles
Primary: Pectoralis Major, Triceps Brachii
Secondary: Anterior Deltoid, Core
Sources
- Spoto Press technique and benefits - Juggernaut Training Systems style discussion
- Spoto Press - ExRx.net style reference
Attribution: Eric Spoto / Powerlifting canon