Spoto Press

How to do it

1. Set up on a flat bench as for a regular bench press, feet flat on the floor, shoulder blades retracted.
2. Unrack the bar and lower it under control to a point a few centimeters above your chest.
3. Stop the bar in the air and hold it motionless for about one second, without letting it touch your chest or rest on anything.
4. Press the bar back up to lockout without bouncing or using the stretch reflex.
5. Repeat for the prescribed reps, resetting the same dead-stop pause each rep.

Watch it performed (opens in a new tab)