Introduction to the Close Grip Spoto Press
The Close Grip Spoto Press is an incredible variation of the bench press designed to improve your pressing strength. It targets the triceps and increases control throughout the range of motion. Named after bench press legend Eric Spoto, this lift focuses on pausing just above the chest, which helps develop stability and strength where most lifters struggle.
Incorporating the Close Grip Spoto Press into your workout routine can be a game-changer if you’re looking to break through plateaus and build serious upper-body strength. By narrowing the grip, you place more emphasis on your triceps, while the pause at the bottom helps to eliminate momentum, leading to greater muscular tension and hypertrophy.
This article will explore five powerful techniques to maximize your gains with the Close Grip Spoto Press, from proper setup and execution to common mistakes and programming tips.
1. Master Your Setup
A strong setup is essential for getting the most out of the Close Grip Spoto Press. Begin by lying flat on the bench with your feet planted firmly on the ground. Grip the barbell with your hands slightly closer than shoulder-width apart, ensuring your elbows remain tucked and not flared outward. This positioning shifts the focus onto your triceps, reducing strain on your shoulders.
Maintain tightness throughout your entire body, from your feet to your upper back. Your chest should be lifted, and your shoulder blades should be retracted. Proper setup is key to getting the most benefit from the Close Grip Spoto Press and avoiding unnecessary strain on your joints.
2. Control the Descent
Unlike a traditional bench press, the Close Grip Spoto Press emphasizes control on the descent. As you lower the bar, focus on a slow and steady motion. The bar should not touch your chest; instead, pause just above it, maintaining tension in your triceps and chest.
This pause, known as the “Spoto pause,” removes any momentum from the lift, forcing you to rely solely on muscle strength to press the bar back up. This controlled descent helps build strength in the bottom range of the press, where many lifters struggle.
3. Explosive Pressing Power
While the descent in the Close Grip Spoto Press is slow and controlled, the press backup should be explosive. After the pause, drive the barbell upward with force, engaging your triceps, chest, and shoulders. The key is maintaining tightness throughout your body while focusing on an aggressive push during the concentric phase.
This combination of controlled descent and explosive pressing makes the Close Grip Spoto Press so effective at improving overall pressing strength. It targets the muscles and trains your nervous system to generate more power.
4. Avoid Common Mistakes
As with any exercise, the Close Grip Spoto Press comes with its own set of common mistakes. One of the most frequent errors is flaring the elbows out too much. This reduces triceps activation and puts unnecessary strain on your shoulders. To avoid this, keep your elbows tucked in throughout the movement.
Another mistake is losing tension during the pause. It can be tempting to relax when the bar is hovering just above your chest, but doing so defeats the purpose of the exercise. Make sure to maintain muscle engagement during the pause to get the full benefit of the Close Grip Spoto Press.
Lastly, rushing the movement can reduce its effectiveness. The slow descent and pause are crucial elements, so resist the urge to speed through the lift. Focus on quality reps over quantity.
5. Programming the Close Grip Spoto Press
It’s important to program the Close Grip Spoto Press effectively to get the most out of it. You can incorporate this lift into your upper body or triceps-focused workouts 1–2 times weekly. Aim for 3–4 sets of 4–6 reps, depending on your goals.
For strength-focused lifters, keep the reps lower and increase the weight, maintaining control during the pause. If your goal is hypertrophy, you can increase the reps slightly, focusing on muscle fatigue and volume.
Since the Close Grip Spoto Press is taxing on the triceps and shoulders, it is crucial to balance it with other pressing variations and accessory movements. Overloading too frequently can lead to burnout or injury, so be mindful of your recovery and listen to your body.
Conclusion
The Close Grip Spoto Press is a highly effective tool for building triceps strength, improving pressing power, and breaking through plateaus. Mastering your setup, controlling the descent, and programming it correctly can help you make significant gains in upper body strength.
Whether you’re a powerlifter, bodybuilder, or just someone looking to improve their bench press, incorporating the Close Grip Spoto Press can take your training to the next level. Remember to avoid common mistakes like flaring your elbows or losing tension during the pause, and you’ll be well on your way to mastering this powerful movement.
