Board Bench Press

The board barbell bench press, often called a board press or board press bench, is a powerlifting exercise that involves using wooden boards or blocks to limit the range of motion during the bench press. It's commonly used to target specific sticking points and build strength in the upper portion of the bench press. Here's how to perform a board barbell bench press:

Equipment Needed:

1. Barbell
2. Weight plates
3. Bench
4. Wooden boards or blocks (1-5 boards, depending on your needs)
5. Collars (optional, to secure the weights on the barbell)

Step-by-Step Instructions:

1. Setup:

• Place a bench in a flat position.
• Set up the barbell on the bench press rack and add the desired weight plates.

1. Insert the Boards:

• Position the wooden boards or blocks on your chest, just below the barbell. The number of boards you use depends on your specific goals and needs. Typically, powerlifters use 1-5 boards.
• Have a spotter or training partner help you hold the boards in place if necessary.

1. Grip and Bar Placement:

• Lie down on the bench with your upper back, shoulders, and head in contact with the bench.
• Place your feet flat on the floor on either side of the bench for stability.
• Reach up and grasp the barbell with your desired grip width. Your palms should face away from your body (pronated grip).

1. Unrack the Bar:

• Carefully unrack the barbell from the bench press rack, holding it above the wooden boards.

1. Starting Position:

• Begin with your arms fully extended, holding the barbell above the boards, just as you would in a regular bench press.

1. Perform the Press:

• Inhale as you lower the barbell down to the wooden boards. Your range of motion will be limited by the height of the boards.
• Once the barbell touches the boards, pause briefly and focus on maintaining tightness and control.
• Exhale as you press the barbell back up to the starting position. The boards provide a stop, and you do not need to lock out your elbows.

1. Repetitions:

• Perform the desired number of repetitions with proper form, using the boards to limit your range of motion.

1. Rerack the Bar:

• Once you've completed your set, carefully rerack the barbell on the bench press station.

Tips:

• Choose the number of boards that corresponds to the portion of the bench press you want to target. For example, using fewer boards will target a lower portion of the press, while more boards will focus on the upper portion.
• Maintain a tight core and a stable position on the bench.
• The boards provide a controlled stop, so you don't need to lock out your elbows at the top of the press.
• Ensure that the boards are stable and securely positioned on your chest before starting the exercise.

The board barbell bench press is a valuable exercise for powerlifters and strength athletes looking to improve their bench press strength and address specific sticking points. By limiting the range of motion, you can isolate and target different areas of the bench press movement.