For the bench assistance, as I dont have a training partner nor do I have any boards, is a spoto press ok as a replacement? 1″ above the chest pause?
Get some boards and strap them to your chest with a mini-band. 1″ off the chest paused, doesn’t = a board press! not unless it’s a 1/4bd press, which we don’t do in many cases!! Get creative!
There are boards you can purchase that attach directly to the barbell, or as Brian stated, just sneak em under your shirt, or tie em with a mini band. Spoto Press isn’t the same stimulus. Boards help to break sticking points/ work through specific ranges and handle more weight, while the Spoto press helps develop tightness in the bottom of the bench and develops the pecs. It wouldn’t ever be something to load up the weight on.