Platesmith
Log it in Platesmith. The app shows last time's numbers on every set of Spoto Press, times your rest and tells you when to add weight. Free, with no ads.
Coming soon toiPhone
Coming soon toAndroid
Muscles worked
| Main | Pectoralis major |
| Also | Triceps brachii, Anterior deltoid |
Setup
Normal bench setup, slightly lighter than a paused bench.
How to do it well
- Lower to 2-3 cm above the chest
- Hold there still for a count
- Press without touching the chest
Common mistakes
- Letting the bar drift toward the face during the hold
- Pausing too high to matter
Similar exercises
General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.