Bar touches the chest
Athlete loses the hover and the bar sinks onto the chest, defeating the purpose of the exercise.
Overactive muscles
Pec majorAnterior deltoid
Corrective work
Foam RollPec major↗StretchDoorway pec stretch↗Push · Upper Body
Spoto Press (Hover Bench)
Coaching cues
- Lower bar to 1-2 inches above the chest — then stop and hold for 1 second
- DO NOT let the bar touch the chest — it must float
- Press from the hover position; eliminates the stretch reflex entirely
- Demands pure tricep and pec strength at the sticking point
Common faults 3
Bar hovers too high (6+ inches)
Hover point is too far from the sticking zone, reducing the targeted strength benefit.
Overactive muscles
Upper trapeziusAnterior deltoid
Corrective work
Foam RollAnterior shoulder↗StretchUpper trap stretch↗Wrists collapse
Wrists roll backward under the sustained isometric hold, shifting load off the working muscles.
Overactive muscles
Wrist extensors
Corrective work
StretchWrist flexor stretch↗Foam RollForearm extensors↗