Barbell Spoto Press
- Start on the bench with your shoulder blades pulled back.
- As you initiate the first rep, tuck your elbows slightly until the bar is a few inches off your chest.
- Pause just off your chest for 1-3 seconds. Then press explosively.
| Grips | Overhand |
| Mechanic | Compound |
| Force | Push |
| Difficulty | Intermediate |