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Chest · Barbell
Barbell Spoto Press
Barbell Spoto Press is an intermediate compound strength exercise that works the pectorals (chest), with the core assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Pectoralis Major
- Triceps · Triceps Brachii
- Shoulders · Anterior Deltoids
Secondary muscles
- Chest · Pectoralis Minor
- Core · Rectus Abdominis, Transversus Abdominis
How to do Barbell Spoto Press
- Lie flat on a bench with your feet firmly on the floor and hold the barbell above your chest with a shoulder width grip.
- Lower the barbell slowly until it is just above your chest without allowing it to touch.
- Pause briefly for 1 - 2 seconds while keeping the barbell steady above your chest.
- Press the barbell back to the starting position with control and repeat for the desired number of repetitions.
Form tips
- Keep your shoulder blades pulled back and pressed into the bench, and your feet firmly planted on the floor for stability.
- Maintain a straight bar path over your chest throughout the movement.
- Keep the barbell just above your chest without letting it touch to maintain tension on the triceps. Pause briefly at the bottom of each repetition before pressing upward.
- Inhale as you lower the barbell and exhale as you press it upward.
Barbell Spoto Press alternatives
More pectorals exercises
Barbell Spoto Press FAQ
What muscles does Barbell Spoto Press work?
Barbell Spoto Press mainly works the pectorals in the chest (Pectoralis Major, Triceps Brachii and Anterior Deltoids). The core work as secondary muscles.
What equipment do you need for Barbell Spoto Press?
You need a barbell.
How many sets and reps of Barbell Spoto Press should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Spoto Press good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Barbell Spoto Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Spoto Press?
Other exercises for the pectorals include Plate Press, Barbell Smith Chest Press, Smith Machine Press Decline and Chest Press Machine.
For developers
Use Barbell Spoto Press in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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