The Ultimate Fitness Face-Off: Spoto Press vs. Pause Bench Revealed!

The quest for the perfect bench press variation is an ongoing saga for many weightlifters. Two popular contenders often emerge in this quest: the Spoto press and the pause bench press. Both variations offer unique challenges and benefits, making the choice between them a matter of individual goals and preferences. This blog post delves into the intricacies of the Spoto press vs pause bench, exploring their mechanics, advantages, disadvantages, and how to choose the right one for your training.

Understanding the Mechanics: Spoto Press vs Pause Bench

The Spoto press and pause bench press are both variations of the traditional bench press, but they differ in their execution and emphasis.
Spoto Press: The Spoto press, named after legendary powerlifter Ed Coan, emphasizes strict form and control. It involves lowering the barbell to the chest with a slight pause, then pressing it back up without allowing the bar to bounce off the chest. The key element of the Spoto press is the “Spoto touch,” where the barbell barely touches the chest before the upward press. This slight pause helps to engage the triceps and chest more effectively.
Pause Bench Press: The pause bench press, as its name suggests, involves a deliberate pause at the bottom of the movement. The pause typically lasts for 1-2 seconds, allowing for a complete lockout of the elbows before the upward press. This pause helps to build strength and stability throughout the entire range of motion.

Benefits of the Spoto Press

The Spoto press offers several benefits for strength athletes and bodybuilders:

• Increased Triceps Activation: The Spoto touch, which involves a barely noticeable pause at the bottom, forces the triceps to work harder to initiate the upward press. This increased triceps activation contributes to overall strength and muscle growth in the triceps and chest.
• Improved Form and Control: The focus on strict form and control in the Spoto press helps to develop proper technique and minimize the risk of injury. By emphasizing a controlled descent and a deliberate pause, the Spoto press encourages a more controlled and efficient lifting motion.
• Enhanced Explosive Power: The Spoto touch, despite being subtle, can help to increase explosive power in the upward press. By eliminating the bounce off the chest, the Spoto press forces the lifter to generate more power from the bottom position.

Benefits of the Pause Bench Press

The pause bench press, with its longer pause at the bottom, offers distinct advantages:

• Increased Strength and Stability: The pause at the bottom of the movement increases the time under tension, which can lead to greater strength and stability throughout the entire range of motion. By forcing the muscles to work harder to maintain control during the pause, the pause bench press builds strength and resilience in the chest, shoulders, and triceps.
• Improved Mind-Muscle Connection: The extended pause allows for a stronger mind-muscle connection, enabling the lifter to better feel and control the movement. This enhanced connection can lead to better muscle activation and overall performance.
• Reduced Momentum: By eliminating the bounce off the chest, the pause bench press reduces the reliance on momentum and forces the lifter to generate power solely through muscular strength. This can help to improve technique and reduce the risk of injury.

Disadvantages of the Spoto Press

While the Spoto press offers numerous benefits, it also has some drawbacks:

• Difficult to Master: The Spoto press can be challenging to master, requiring precise technique and a high level of control. The subtle pause at the bottom can be difficult to maintain consistently, especially with heavier weights.
• Lower Weight Capacity: Due to the emphasis on strict form and control, the Spoto press typically allows for the use of lighter weights compared to the traditional bench press or the pause bench press.
• Potential for Injury: If not performed correctly, the Spoto press can increase the risk of injury, particularly to the shoulder joints. The slight pause at the bottom can put additional stress on the shoulders, especially if the lifter lacks proper technique.

Disadvantages of the Pause Bench Press

The pause bench press also comes with certain drawbacks:

• Increased Fatigue: The extended pause at the bottom of the movement can lead to increased fatigue, especially when lifting heavier weights. This can limit the number of reps and sets that can be performed, potentially affecting overall training volume.
• Reduced Momentum: While reducing reliance on momentum can be beneficial, it can also make the lift more challenging, particularly for those who are used to relying on momentum to lift heavier weights.
• Potential for Injury: If not performed correctly, the pause bench press can increase the risk of injury, particularly to the shoulder joints. The prolonged pause at the bottom can put additional stress on the shoulders, especially if the lifter lacks proper technique.

Choosing the Right Option: Spoto Press vs Pause Bench

The choice between the Spoto press and the pause bench press ultimately depends on individual goals, training experience, and preferences. Here are some factors to consider when making your decision:

• Training Goals: If your primary goal is to build strength and stability, the pause bench press might be a better choice. If you’re looking to improve triceps activation and explosive power, the Spoto press may be more suitable.
• Experience Level: Beginners might find the Spoto press more challenging to master due to its emphasis on strict form and control. The pause bench press, with its longer pause, could be a good starting point for developing strength and stability.
• Injury History: Individuals with a history of shoulder injuries might want to avoid both the Spoto press and the pause bench press, as they can put additional stress on the shoulder joints. If you have any concerns, consult with a qualified healthcare professional before incorporating these variations into your training.

Beyond the Bench: Spoto Press and Pause Bench for Other Exercises

The principles of the Spoto press and pause bench press can be applied to other exercises as well. For example:

• Spoto Squat: This variation involves a slight pause at the bottom of the squat, similar to the Spoto press, emphasizing strict form and control.
• Pause Deadlift: This variation involves a pause at the bottom of the deadlift, similar to the pause bench press, increasing strength and stability throughout the entire range of motion.
• Pause Pull-Up: This variation involves a pause at the top of the pull-up, increasing time under tension and building strength and control in the back muscles.

Final Thoughts: Spoto Press vs Pause Bench

Both the Spoto press and the pause bench press offer unique benefits and challenges. The best choice for you will depend on your individual goals, experience level, and preferences. By understanding the mechanics, advantages, and disadvantages of each variation, you can make an informed decision and choose the option that best fits your training needs.

Frequently Asked Questions

Q: Can I use the Spoto press and pause bench press interchangeably?
A: While both variations offer similar benefits, they have different focuses. The Spoto press emphasizes strict form and control, while the pause bench press focuses on strength and stability. You can use both variations in your training program, but it’s essential to choose the one that best aligns with your goals for each workout.
Q: Is it necessary to use a spotter for the Spoto press and pause bench press?
A: It’s always recommended to have a spotter when lifting heavy weights, especially with variations like the Spoto press and the pause bench press, which can increase the risk of injury if not performed correctly. A spotter can provide assistance if needed, ensuring your safety during the lift.
Q: How often should I incorporate the Spoto press or pause bench press into my training?
A: The frequency of incorporating these variations into your training depends on your individual goals and experience level. Beginners might start with once or twice a week, gradually increasing the frequency as they become more comfortable. It’s important to listen to your body and adjust the frequency based on your recovery needs and progress.
Q: Can I use the Spoto press or pause bench press for hypertrophy (muscle growth)?
A: Yes, both variations can be used for hypertrophy. The increased time under tension and muscle activation can contribute to muscle growth. However, it’s important to adjust the weight and reps to optimize for hypertrophy, focusing on a range of 8-12 reps per set.