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Spoto Press Strength Standards for Men and Women

Discover how your Spoto Press performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Spoto Press Strength Level

Calculate Your Spoto Press Strength

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Spoto Press Weight Standards

Compare your Spoto Press performance to these weight standards and see where you stand.

LevelWeight
Beginner106 lbs
Novice152 lbs
Intermediate211 lbs
Advanced279 lbs
Elite354 lbs

Spoto Press Bodyweight Ratio Standards

See how your Spoto Press strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.50
Novice0.75
Intermediate1.25
Advanced1.50
Elite2.00
LevelBodyweight Ratio
Beginner0.25
Novice0.45
Intermediate0.70
Advanced1.05
Elite1.45

Spoto Press Standards by Bodyweight

Find the Spoto Press strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs56 lbs85 lbs121 lbs165 lbs213 lbs
120 lbs66 lbs97 lbs136 lbs182 lbs233 lbs
130 lbs76 lbs109 lbs150 lbs198 lbs251 lbs
140 lbs85 lbs120 lbs164 lbs214 lbs269 lbs
150 lbs95 lbs131 lbs177 lbs229 lbs286 lbs
160 lbs104 lbs142 lbs190 lbs244 lbs302 lbs
170 lbs113 lbs153 lbs202 lbs258 lbs318 lbs
180 lbs122 lbs164 lbs214 lbs272 lbs334 lbs
190 lbs131 lbs174 lbs226 lbs285 lbs348 lbs
200 lbs140 lbs184 lbs238 lbs298 lbs363 lbs
210 lbs148 lbs194 lbs249 lbs311 lbs377 lbs
220 lbs157 lbs204 lbs260 lbs324 lbs390 lbs
230 lbs165 lbs213 lbs271 lbs336 lbs404 lbs
240 lbs173 lbs223 lbs281 lbs347 lbs417 lbs
250 lbs181 lbs232 lbs292 lbs359 lbs429 lbs
260 lbs189 lbs241 lbs302 lbs370 lbs441 lbs
270 lbs197 lbs250 lbs312 lbs381 lbs453 lbs
280 lbs205 lbs258 lbs321 lbs391 lbs465 lbs
290 lbs212 lbs267 lbs331 lbs402 lbs476 lbs
300 lbs219 lbs275 lbs340 lbs412 lbs487 lbs
310 lbs227 lbs283 lbs349 lbs422 lbs498 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs23 lbs42 lbs71 lbs108 lbs152 lbs
100 lbs26 lbs48 lbs79 lbs118 lbs163 lbs
110 lbs30 lbs53 lbs86 lbs127 lbs174 lbs
120 lbs34 lbs59 lbs93 lbs136 lbs185 lbs
130 lbs38 lbs64 lbs100 lbs144 lbs194 lbs
140 lbs42 lbs69 lbs106 lbs152 lbs203 lbs
150 lbs46 lbs74 lbs112 lbs159 lbs212 lbs
160 lbs49 lbs79 lbs118 lbs166 lbs220 lbs
170 lbs53 lbs84 lbs124 lbs173 lbs228 lbs
180 lbs56 lbs88 lbs130 lbs180 lbs236 lbs
190 lbs60 lbs93 lbs135 lbs186 lbs243 lbs
200 lbs63 lbs97 lbs140 lbs193 lbs250 lbs
210 lbs67 lbs101 lbs146 lbs199 lbs257 lbs
220 lbs70 lbs105 lbs150 lbs204 lbs264 lbs
230 lbs73 lbs109 lbs155 lbs210 lbs270 lbs
240 lbs76 lbs113 lbs160 lbs215 lbs276 lbs
250 lbs79 lbs117 lbs164 lbs221 lbs283 lbs
260 lbs82 lbs120 lbs169 lbs226 lbs288 lbs

Spoto Press Standards by Age

Discover how Spoto Press strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1591 lbs131 lbs181 lbs239 lbs302 lbs
20103 lbs149 lbs206 lbs272 lbs345 lbs
25106 lbs152 lbs211 lbs279 lbs354 lbs
30106 lbs152 lbs211 lbs279 lbs354 lbs
35106 lbs152 lbs211 lbs279 lbs354 lbs
40106 lbs152 lbs211 lbs279 lbs354 lbs
45101 lbs145 lbs201 lbs265 lbs336 lbs
5095 lbs137 lbs189 lbs250 lbs316 lbs
5588 lbs127 lbs175 lbs231 lbs293 lbs
6081 lbs116 lbs160 lbs212 lbs268 lbs
6574 lbs106 lbs146 lbs192 lbs243 lbs
7067 lbs96 lbs131 lbs173 lbs218 lbs
7561 lbs86 lbs118 lbs155 lbs196 lbs
8055 lbs78 lbs106 lbs140 lbs176 lbs
8550 lbs71 lbs96 lbs126 lbs158 lbs
9046 lbs64 lbs87 lbs114 lbs144 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1536 lbs61 lbs95 lbs138 lbs186 lbs
2040 lbs69 lbs108 lbs157 lbs212 lbs
2541 lbs70 lbs110 lbs161 lbs218 lbs
3041 lbs70 lbs110 lbs161 lbs218 lbs
3541 lbs70 lbs110 lbs161 lbs218 lbs
4041 lbs70 lbs110 lbs161 lbs218 lbs
4539 lbs67 lbs105 lbs153 lbs207 lbs
5037 lbs63 lbs99 lbs144 lbs195 lbs
5535 lbs59 lbs92 lbs134 lbs181 lbs
6032 lbs54 lbs85 lbs122 lbs165 lbs
6530 lbs50 lbs77 lbs111 lbs150 lbs
7028 lbs45 lbs70 lbs101 lbs135 lbs
7525 lbs41 lbs63 lbs91 lbs122 lbs
8024 lbs38 lbs57 lbs82 lbs110 lbs
8522 lbs35 lbs52 lbs74 lbs99 lbs
9020 lbs32 lbs48 lbs67 lbs90 lbs

Spoto Press Overview

A modified bench press that enhances upper body strength by pausing the barbell just above the chest, increasing time under tension and targeting the pectorals, triceps, and shoulders.

Muscles Worked

Equipment Needed

Barbell, Flat Bench

How To Perform the Spoto Press

  1. Lie flat on a bench with feet firmly planted on the ground.
  2. Grip the barbell slightly wider than shoulder-width apart.
  3. Unrack the barbell and position it above your chest with arms fully extended.
  4. Lower the barbell slowly until it is 1-2 inches above your chest, maintaining control.
  5. Pause for 1-2 seconds, ensuring the barbell remains stationary.
  6. Press the barbell back up to the starting position, fully extending your arms.
  7. Repeat for the desired number of repetitions.

Want to perfect your form? Check out our detailed guide on Spoto Press for proper technique and tips.

Pro Tips for Spoto Press

  • Keep your core tight and back flat on the bench for stability.
  • Ensure the pause is controlled; do not let the barbell rest on your chest.
  • Breathe in while lowering the barbell and exhale while pressing it back up.
  • Start with a lighter weight than your regular bench press to master the technique.

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Exercise Comparison

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