What Makes the Close Grip Spoto Press Special?

Unlike standard bench press variations, the close grip Spoto press targets multiple weaknesses simultaneously. The narrower hand position shifts emphasis toward the triceps while maintaining significant chest activation. Meanwhile, the controlled pause creates an isometric hold that builds strength at the most challenging portion of the bench press range of motion.

This exercise particularly excels at developing the lockout strength that many lifters struggle with during heavy bench press attempts. The combination of close grip positioning and pause technique creates a challenging stimulus that translates directly to improved competition bench press performance.

Proper Hand Positioning and Setup

Understanding correct hand placement forms the foundation of effective close grip Spoto press execution. A true close grip typically involves positioning your hands approximately two fingers closer to the center than your standard competition bench press grip. This narrower positioning shifts the primary emphasis from the chest muscles to the triceps while maintaining proper shoulder mechanics.

For beginners learning this movement, start by extending your arms straight out in front of your body, then raise them directly overhead. This natural arm position provides an excellent starting point for close grip bench press hand placement. You can adjust from this baseline position based on your individual arm length and comfort level.

The setup process mirrors standard bench press technique with your chosen close grip positioning. Maintain proper shoulder blade retraction, establish a stable foot position, and create the same tight body position you would use for regular bench pressing. Some lifters prefer using a false grip (thumbless grip) for close grip variations, though this remains a matter of personal preference and safety consideration.

Mastering the Pause Technique

The pause component of this exercise requires precise execution to maximize its strength-building benefits. Lower the barbell under control until it reaches approximately one inch above your chest. At this position, you should be able to slide your hand underneath the barbell, creating a consistent reference point for the pause depth.

Hold this position with complete control, maintaining tension throughout your entire body. The pause should last long enough to eliminate any bounce or momentum from the lowering phase, similar to a competition bench press pause. Focus on creating maximum tightness during this isometric hold, as this tension directly contributes to the exercise’s strength-building properties.

The key lies in consistency with your pause depth and duration. Avoid the temptation to shorten the pause or increase the distance from your chest as the weight becomes heavier. This consistency ensures that you receive the maximum training benefit from each repetition.

Programming the Close Grip Spoto Press

This exercise functions best as a supplemental movement rather than a primary exercise in your training program. The technical demands and fatigue accumulation make it ideal for developing your main bench press rather than serving as a maximum effort movement.

Effective programming typically involves two to five sets of three to eight repetitions, depending on your training phase and goals. During strength-focused phases, lean toward lower repetition ranges with higher intensity. For hypertrophy-focused training blocks, higher repetition ranges up to eight reps can provide excellent muscle-building stimulus.

The close grip Spoto press works particularly well following your main bench press work for the day. This positioning allows you to address specific weaknesses while you’re still fresh enough to maintain proper technique throughout each set.

Benefits and Applications

The isometric strength developed during the pause transfers exceptionally well to competition bench pressing. Research suggests that isometric training builds strength approximately fifteen degrees on either side of the joint angle where the hold occurs. This means the pause position directly strengthens the most challenging portion of the bench press range of motion.

The extended time under tension created by both the close grip positioning and pause technique promotes significant muscle growth in the triceps and chest. This combination makes the exercise valuable for both strength and hypertrophy goals.

Many lifters discover that consistent close grip Spoto press training leads to notable improvements in their competition bench press performance. The exercise addresses common sticking points while building the tricep strength essential for powerful lockouts.

Common Applications and Considerations

This exercise shines brightest when used strategically within a well-designed training program. Consider incorporating close grip Spoto pressing during strength blocks leading up to competition or testing phases. The movement patterns and strength qualities developed transfer directly to improved bench press performance.

The technical demands of maintaining consistent pause depth and duration make this exercise somewhat subjective when used for maximum effort training. For this reason, most lifters achieve better results using moderate to heavy weights with perfect technique rather than pushing toward absolute maximum loads.

Remember that the close grip Spoto press serves as a tool for building your main lift. Approach each repetition with the intention of developing qualities that will improve your regular bench press, and you’ll discover why this exercise has earned its place among the most effective supplemental movements for serious lifters.

Conclusion

The close grip Spoto press offers a sophisticated approach to bench press supplemental training. By combining targeted muscle emphasis with strategic pause training, this exercise addresses multiple aspects of bench press performance simultaneously. Whether you’re seeking to break through strength plateaus or build impressive upper body muscle mass, mastering this movement will provide dividends in your overall pressing strength and development.