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
Spoto Press Weight Standards
Compare your Spoto Press performance to these weight standards and see where you stand.
| Level | Weight |
|---|---|
| Beginner | 106 lbs |
| Novice | 152 lbs |
| Intermediate | 211 lbs |
| Advanced | 279 lbs |
| Elite | 354 lbs |
Spoto Press Bodyweight Ratio Standards
See how your Spoto Press strength measures up relative to your body weight.
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.50 |
| Novice | 0.75 |
| Intermediate | 1.25 |
| Advanced | 1.50 |
| Elite | 2.00 |
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.25 |
| Novice | 0.45 |
| Intermediate | 0.70 |
| Advanced | 1.05 |
| Elite | 1.45 |
Spoto Press Standards by Bodyweight
Find the Spoto Press strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | 56 lbs | 85 lbs | 121 lbs | 165 lbs | 213 lbs |
| 120 lbs | 66 lbs | 97 lbs | 136 lbs | 182 lbs | 233 lbs |
| 130 lbs | 76 lbs | 109 lbs | 150 lbs | 198 lbs | 251 lbs |
| 140 lbs | 85 lbs | 120 lbs | 164 lbs | 214 lbs | 269 lbs |
| 150 lbs | 95 lbs | 131 lbs | 177 lbs | 229 lbs | 286 lbs |
| 160 lbs | 104 lbs | 142 lbs | 190 lbs | 244 lbs | 302 lbs |
| 170 lbs | 113 lbs | 153 lbs | 202 lbs | 258 lbs | 318 lbs |
| 180 lbs | 122 lbs | 164 lbs | 214 lbs | 272 lbs | 334 lbs |
| 190 lbs | 131 lbs | 174 lbs | 226 lbs | 285 lbs | 348 lbs |
| 200 lbs | 140 lbs | 184 lbs | 238 lbs | 298 lbs | 363 lbs |
| 210 lbs | 148 lbs | 194 lbs | 249 lbs | 311 lbs | 377 lbs |
| 220 lbs | 157 lbs | 204 lbs | 260 lbs | 324 lbs | 390 lbs |
| 230 lbs | 165 lbs | 213 lbs | 271 lbs | 336 lbs | 404 lbs |
| 240 lbs | 173 lbs | 223 lbs | 281 lbs | 347 lbs | 417 lbs |
| 250 lbs | 181 lbs | 232 lbs | 292 lbs | 359 lbs | 429 lbs |
| 260 lbs | 189 lbs | 241 lbs | 302 lbs | 370 lbs | 441 lbs |
| 270 lbs | 197 lbs | 250 lbs | 312 lbs | 381 lbs | 453 lbs |
| 280 lbs | 205 lbs | 258 lbs | 321 lbs | 391 lbs | 465 lbs |
| 290 lbs | 212 lbs | 267 lbs | 331 lbs | 402 lbs | 476 lbs |
| 300 lbs | 219 lbs | 275 lbs | 340 lbs | 412 lbs | 487 lbs |
| 310 lbs | 227 lbs | 283 lbs | 349 lbs | 422 lbs | 498 lbs |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | 23 lbs | 42 lbs | 71 lbs | 108 lbs | 152 lbs |
| 100 lbs | 26 lbs | 48 lbs | 79 lbs | 118 lbs | 163 lbs |
| 110 lbs | 30 lbs | 53 lbs | 86 lbs | 127 lbs | 174 lbs |
| 120 lbs | 34 lbs | 59 lbs | 93 lbs | 136 lbs | 185 lbs |
| 130 lbs | 38 lbs | 64 lbs | 100 lbs | 144 lbs | 194 lbs |
| 140 lbs | 42 lbs | 69 lbs | 106 lbs | 152 lbs | 203 lbs |
| 150 lbs | 46 lbs | 74 lbs | 112 lbs | 159 lbs | 212 lbs |
| 160 lbs | 49 lbs | 79 lbs | 118 lbs | 166 lbs | 220 lbs |
| 170 lbs | 53 lbs | 84 lbs | 124 lbs | 173 lbs | 228 lbs |
| 180 lbs | 56 lbs | 88 lbs | 130 lbs | 180 lbs | 236 lbs |
| 190 lbs | 60 lbs | 93 lbs | 135 lbs | 186 lbs | 243 lbs |
| 200 lbs | 63 lbs | 97 lbs | 140 lbs | 193 lbs | 250 lbs |
| 210 lbs | 67 lbs | 101 lbs | 146 lbs | 199 lbs | 257 lbs |
| 220 lbs | 70 lbs | 105 lbs | 150 lbs | 204 lbs | 264 lbs |
| 230 lbs | 73 lbs | 109 lbs | 155 lbs | 210 lbs | 270 lbs |
| 240 lbs | 76 lbs | 113 lbs | 160 lbs | 215 lbs | 276 lbs |
| 250 lbs | 79 lbs | 117 lbs | 164 lbs | 221 lbs | 283 lbs |
| 260 lbs | 82 lbs | 120 lbs | 169 lbs | 226 lbs | 288 lbs |
Spoto Press Standards by Age
Discover how Spoto Press strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 91 lbs | 131 lbs | 181 lbs | 239 lbs | 302 lbs |
| 20 | 103 lbs | 149 lbs | 206 lbs | 272 lbs | 345 lbs |
| 25 | 106 lbs | 152 lbs | 211 lbs | 279 lbs | 354 lbs |
| 30 | 106 lbs | 152 lbs | 211 lbs | 279 lbs | 354 lbs |
| 35 | 106 lbs | 152 lbs | 211 lbs | 279 lbs | 354 lbs |
| 40 | 106 lbs | 152 lbs | 211 lbs | 279 lbs | 354 lbs |
| 45 | 101 lbs | 145 lbs | 201 lbs | 265 lbs | 336 lbs |
| 50 | 95 lbs | 137 lbs | 189 lbs | 250 lbs | 316 lbs |
| 55 | 88 lbs | 127 lbs | 175 lbs | 231 lbs | 293 lbs |
| 60 | 81 lbs | 116 lbs | 160 lbs | 212 lbs | 268 lbs |
| 65 | 74 lbs | 106 lbs | 146 lbs | 192 lbs | 243 lbs |
| 70 | 67 lbs | 96 lbs | 131 lbs | 173 lbs | 218 lbs |
| 75 | 61 lbs | 86 lbs | 118 lbs | 155 lbs | 196 lbs |
| 80 | 55 lbs | 78 lbs | 106 lbs | 140 lbs | 176 lbs |
| 85 | 50 lbs | 71 lbs | 96 lbs | 126 lbs | 158 lbs |
| 90 | 46 lbs | 64 lbs | 87 lbs | 114 lbs | 144 lbs |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 36 lbs | 61 lbs | 95 lbs | 138 lbs | 186 lbs |
| 20 | 40 lbs | 69 lbs | 108 lbs | 157 lbs | 212 lbs |
| 25 | 41 lbs | 70 lbs | 110 lbs | 161 lbs | 218 lbs |
| 30 | 41 lbs | 70 lbs | 110 lbs | 161 lbs | 218 lbs |
| 35 | 41 lbs | 70 lbs | 110 lbs | 161 lbs | 218 lbs |
| 40 | 41 lbs | 70 lbs | 110 lbs | 161 lbs | 218 lbs |
| 45 | 39 lbs | 67 lbs | 105 lbs | 153 lbs | 207 lbs |
| 50 | 37 lbs | 63 lbs | 99 lbs | 144 lbs | 195 lbs |
| 55 | 35 lbs | 59 lbs | 92 lbs | 134 lbs | 181 lbs |
| 60 | 32 lbs | 54 lbs | 85 lbs | 122 lbs | 165 lbs |
| 65 | 30 lbs | 50 lbs | 77 lbs | 111 lbs | 150 lbs |
| 70 | 28 lbs | 45 lbs | 70 lbs | 101 lbs | 135 lbs |
| 75 | 25 lbs | 41 lbs | 63 lbs | 91 lbs | 122 lbs |
| 80 | 24 lbs | 38 lbs | 57 lbs | 82 lbs | 110 lbs |
| 85 | 22 lbs | 35 lbs | 52 lbs | 74 lbs | 99 lbs |
| 90 | 20 lbs | 32 lbs | 48 lbs | 67 lbs | 90 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
- Lie flat on a bench with feet firmly planted on the ground.
- Grip the barbell slightly wider than shoulder-width apart.
- Unrack the barbell and position it above your chest with arms fully extended.
- Lower the barbell slowly until it is 1-2 inches above your chest, maintaining control.
- Pause for 1-2 seconds, ensuring the barbell remains stationary.
- Press the barbell back up to the starting position, fully extending your arms.
- 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.
Spoto Press Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your Spoto Press?
Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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