What To Know
- The bench press is a staple exercise for building upper body strength and muscle mass, but have you heard of the Spoto press.
- The Spoto press utilizes a full range of motion, with the barbell lowered to the chest and pressed back up to full lockout.
- For example, you could use the Spoto press as a primary exercise for triceps development, while using the bench press to build overall chest and shoulder strength.
The bench press is a staple exercise for building upper body strength and muscle mass, but have you heard of the Spoto press? This lesser-known variation is gaining popularity for its unique benefits. In this blog post, we’ll dive deep into the Spoto press vs bench press, exploring their mechanics, advantages, and disadvantages to help you decide which is right for your fitness goals.
Understanding the Spoto Press
The Spoto press is a variation of the bench press that emphasizes strict form and control. It was popularized by powerlifting coach Louie Simmons, who coined the name “Spoto press” after his athlete, Dan Green. Here’s how it differs from the traditional bench press:
- Grip: The Spoto press uses a close-grip, with the hands placed just outside shoulder width. This grip promotes stability and allows for a more controlled movement.
- Elbow Position: The elbows are kept tucked in throughout the exercise, preventing them from flaring out. This enhances triceps activation and reduces stress on the shoulder joint.
- Range of Motion: The Spoto press utilizes a full range of motion, with the barbell lowered to the chest and pressed back up to full lockout.
- Tempo: The Spoto press emphasizes slow, controlled movements, focusing on the eccentric (lowering) phase and the concentric (lifting) phase.
Why Choose the Spoto Press?
The Spoto press offers several advantages over the traditional bench press:
- Improved Triceps Activation: The close-grip and tucked elbows promote greater triceps involvement, leading to increased strength and muscle growth in this area.
- Enhanced Shoulder Stability: The strict form and controlled movement help to stabilize the shoulder joint, reducing the risk of injury.
- Increased Muscle Control: The slow, deliberate movements of the Spoto press improve muscle control and coordination, which can translate to other exercises.
- Greater Mind-Muscle Connection: The focus on form and control fosters a stronger mind-muscle connection, allowing you to better engage the target muscles.
The Bench Press: A Classic for a Reason
The bench press is a tried-and-true exercise that has stood the test of time. It remains a popular choice for building chest, shoulder, and triceps strength. Here’s what makes it so effective:
- Versatility: The bench press can be performed with a barbell, dumbbells, or machines, allowing for various variations and accommodating different fitness levels.
- Compound Movement: It engages multiple muscle groups simultaneously, making it an efficient exercise for overall upper body development.
- Progressive Overload: The bench press is easily scalable, allowing you to progressively increase the weight you lift over time to stimulate muscle growth.
- Widely Accessible: It’s a common exercise found in most gyms, making it readily available to most people.
Spoto Press vs Bench Press: Which One Is Right for You?
Choosing between the Spoto press and the bench press depends on your individual goals and preferences. Here’s a breakdown to help you decide:
Choose the Spoto press if:
- You prioritize triceps development.
- You want to improve shoulder stability.
- You prefer a more controlled and deliberate exercise.
- You have a history of shoulder injuries.
Choose the bench press if:
- You want to increase overall upper body strength and mass.
- You prefer a more dynamic and explosive exercise.
- You want to build muscle quickly.
- You are a beginner lifter.
Beyond the Bench: Incorporating Both Exercises
While the Spoto press and bench press may seem like competitors, they can actually complement each other. Incorporating both into your training program can offer a well-rounded approach to upper body development.
For example, you could use the Spoto press as a primary exercise for triceps development, while using the bench press to build overall chest and shoulder strength. You could also alternate between the two exercises each workout to keep your body guessing and prevent plateaus.
Mastering the Spoto Press: Tips and Techniques
To get the most out of the Spoto press, it’s essential to master proper form. Here are some tips:
- Set Up: Lie flat on the bench with your feet flat on the floor. Grip the barbell with a close-grip, just outside shoulder width. Tuck your elbows in close to your sides.
- Lowering Phase: Slowly lower the barbell to your chest, maintaining a controlled descent.
- Pressing Phase: Drive the barbell back up to full lockout, keeping your elbows tucked in.
- Breathing: Inhale as you lower the barbell and exhale as you press it back up.
The Final Verdict: Spoto Press vs Bench Press
The Spoto press and the bench press are both excellent exercises for building upper body strength and muscle mass. The Spoto press offers a more controlled and focused approach, emphasizing triceps activation and shoulder stability. The bench press is a more versatile and dynamic exercise that can be used to build overall upper body strength. Ultimately, the best choice for you depends on your individual goals, preferences, and experience level.
From the Bench to New Heights: A Conclusion
Whether you choose to embrace the strict form of the Spoto press or the classic power of the bench press, remember that consistent effort and proper technique are key to achieving your fitness goals. Experiment with both exercises, listen to your body, and discover which one helps you reach new heights in your strength journey.
Answers to Your Most Common Questions
Q: What are some common mistakes to avoid when performing the Spoto press?
A: Common mistakes include letting your elbows flare out, using an overly wide grip, and not lowering the barbell to your chest. Focus on maintaining a strict form throughout the entire movement.
Q: Can I use the Spoto press if I have a history of shoulder problems?
A: The Spoto press‘s focus on controlled movement and shoulder stabilization can be beneficial for those with shoulder issues. However, it’s always best to consult with a healthcare professional or certified trainer before incorporating any new exercise into your routine.
Q: How often should I perform the Spoto press or bench press?
A: The frequency depends on your training program and recovery needs. Aim for 2-3 sessions per week for each exercise, allowing for adequate rest between workouts.
Q: Can I use the Spoto press to build muscle in my chest?
A: While the Spoto press primarily targets the triceps, it can also contribute to chest muscle growth due to the overall upper body engagement.
