Board Bench Press

Use a thicker board if you get stuck 3 4 of the way up to work through your lockout. Board pressing is a method where an athlete benches to a reduced range of motion segmenting their range into 1 board 2 board or 3 board increments. Working specific segments of press.

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Implementing board pressing can lead to a number of positive adaptations that will aid in an athletes bench press training.

Board bench press. The baseboard alone allows you to work 1 off the chest when attached to the chest strap and 2 off the chest when attached to the bench block. Each board is usually made from a piece of wood around 2 thick. Board bench press vs pin press. Board presses are a great bench variant and should be a staple in any strength program.

The board bench press is an upper body exercise that is commonly performed as an assistance movement for the bench press. Like a bench press lower the barbell to the boards and then drive the barbell up to lockout as forcefully as possible. Learn how a stack of two by fours may hold the secret to a more powerful chest. A board press is exactly how it sounds.

Pin pressing is a variation where the safety pins are set at a desired height and the bar is lowered to them paused and then pressed to lock out. It is a bench press variation where you lower the bar to a wooden board instead of your chest to decrease the range of motion of the exercise. Board press benefits range from handling heavier weights working targeted range of motion and even for the pure physique enthusiast taking drop sets to a whole new level. How board pressing can help you bench press more weight.

Using boards you can train whatever segment of the bench press you want. What is a board press. Dave suggests using a 4 board during week one a 3 board for week two a 2 board during week three etc. 1 x baseboard this is the initial board that is attached to either the chest strap or the bench block.

The different boards take you through different sticking points. Rogue board press boards allow you to handle more weight aka the future method. Different heights can produce different results. It targets the same muscles as the bench press including the chest and shoulders but really focuses on the triceps.

1 x bench block this attaches to the barbell and on its own allows you to train 1 off the. Breaking in bench shirts. Board presses are a good way to break in a bench shirt. So a 2 board would be somewhere around 4 in thickness.

However it is important to differentiate what is happening between pins safeties and boards. Mark bell demonstrates a few reps of the board press with the rogue bar competition bumpers and the westside bench.