Close Grip Spoto Press vs. Close Grip Board Press

  1. Close Grip Spoto Press vs. Close Grip Board Press


    If the board one uses and the height which one stops lowering the bar on a spoto press are the same, would one have better carry over to the bench press and/or overall tricep strength?
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  2. The spoto press stops an 1" or so from the chest with a pause...it teaches u to stay tight and balanced ( 2 points of contact on the bar at rest). A board press is just a shorter range of motion with the bar touching tbe board for a pause ( 3 points of contact now at rest). Raw presses should get better carry over with the spoto press since a raw press is weakest in the hole/chest. Board presses will help over load the tri's with less range of motion and mote weight, tbats why geared lifters do board presses to overload the top of the lift which is the weakest for gear. Hope this helps
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  3. Quote Originally Posted by AntM1564 View Post
    If the board one uses and the height which one stops lowering the bar on a spoto press are the same, would one have better carry over to the bench press and/or overall tricep strength?
    If u want some great tricep strength try decline close grip bench in the Smith machine. It takes a little set up time to get the bench in position but it's my new favorite. In the past month or 2 I've noticed a massive carryover to my pressing strength and some arm size which is welcomed after 2+ years off anabolics where training has sucked in terms of gains. Currently starting my push day with that followed by the shoulder press and then dip machine. By the time I get to pressdowns it's super light pump work and whatever is left goes to shoulders. Loving it

  4. can't recommend close grip floor press enough.

  5. Quote Originally Posted by Yomo View Post
    can't recommend close grip floor press enough.
    I use these for my accessor work for triceps but not very often. Always get a little elbow pain from the heavy weight/floor contact
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  6. JM Presses are also great for bench press strenght

  7. Quote Originally Posted by NurseGray View Post
    I use these for my accessor work for triceps but not very often. Always get a little elbow pain from the heavy weight/floor contact
    speed should be controlled on the way down, and contact with the floor should never result in elbows/triceps actually resting on the floor in a manner in which to support...I've found carryover is best when contact (subtle touch) is made with the floor, and the bar is then paused, while remaining extremely tight (similar to Spoto Press), and than completed with a violent lockout. It also helps to almost reset each rep at the top, rather than touch and go, which can lead to bouncing and injury.

  8. Quote Originally Posted by NurseGray View Post
    I use these for my accessor work for triceps but not very often. Always get a little elbow pain from the heavy weight/floor contact
    You should stop the downward when ur tri's just touch the floor....hold that for a small pause then press up.

    Dont let ur elbow touch the floor

  9. Quote Originally Posted by dds View Post
    The spoto press stops an 1" or so from the chest with a pause...it teaches u to stay tight and balanced ( 2 points of contact on the bar at rest). A board press is just a shorter range of motion with the bar touching tbe board for a pause ( 3 points of contact now at rest). Raw presses should get better carry over with the spoto press since a raw press is weakest in the hole/chest. Board presses will help over load the tri's with less range of motion and mote weight, tbats why geared lifters do board presses to overload the top of the lift which is the weakest for gear. Hope this helps
    Excellent post. Thank you.

    Difference between a close grip floor press versus the close grip spoto press? This distance which I stop seems the same.
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  10. Quote Originally Posted by AntM1564 View Post
    Excellent post. Thank you.

    Difference between a close grip floor press versus the close grip spoto press? This distance which I stop seems the same.
    The distance could be the same depends on ur body builld and arm lenght....ive got a 54" chest with a 5'10ish reach...so when i floor press im almost toiching my chest area (give or take a 1/8"). But ur tris are still touching the floor some for stability...a spoto is still just ur "tightness" keeping the bar still.....try doing both styles with the same weight and see which u are stronger at...then do the opposite lift to get stronger.....my floor press is 30# stronger because of my body build then the spoto style....so i use the spoto more....when my spoto goes up my floor press goes up and so does my reg bench press....trst things out and see whats best for u....happy lifting

  11. Quote Originally Posted by AntM1564 View Post
    Excellent post. Thank you.

    Difference between a close grip floor press versus the close grip spoto press? This distance which I stop seems the same.
    Spoto Press can throw people off with how hard pausing an inch away from you chest actually is...the key will always be keeping your upper back absolutely locked throughout the entire movement, as it should be whenever pressing...one of the key differences is lack of leg drive in the floor press, which can be imitated to a certain extent, Larsen style with the Spoto, although I've never tri'd (see what I did there).
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