Close Grip Spoto Press vs. Close Grip Board Press
- Thread starter AntM1564
- Start date
dds
Active member
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
Smont
Legend
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
NurseGray
Well-known member
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
Yomo
Active member
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.
dds
Active member
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
dds
Active member
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
Yomo
Active member
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).