Barbell Close-Grip Spoto Press

Setup

1. Lie back on a flat bench. Place your feet firmly on the floor.

2. Grasp the barbell with a grip width slightly narrower than shoulder-width.

3. Unrack the bar and position it directly over your chest with arms fully extended.

Execution

1. Lower the bar slowly and under control toward your chest.

2. Instead of letting the bar touch your chest, stop the bar approximately 1-2 inches above the sternum.

3. Hold this position for a 1-2 second pause, maintaining total body tension.

4. Drive the bar back up to the starting position explosively.

5. Keep your elbows in relatively close to your sides throughout the duration of the movement to emphasize the triceps.