VARIATIONS
Board Bench Press
Bar touches a board held vertically against the chest.
This strength movement uses a board to shorten the range of motion, allowing heavier loads to specifically target triceps strength and lockout power.
HOW TO DO IT
- Lie on a flat bench with your feet planted firmly.
- Have a partner hold a board vertically against your chest.
- Unrack the barbell and lower it until it touches the board.
- Press the bar explosively upward to full elbow extension.
- Return the bar to the rack after completing the set.
COMMON MISTAKES
- Allowing the board to shift or tilt during the descent.
- Bouncing the bar aggressively off the board.
- Lifting the hips off the bench to shorten the range further.
TIPS
- Keep your shoulder blades retracted and depressed throughout the lift.
- Drive through your heels to maintain full-body tension.
- Focus on accelerating the bar immediately upon contact with the board.
SAFETY
- Ensure the board is held securely to prevent it from slipping under the bar.
DETAILS
- Muscles
- Chest
- Equipment
- BarbellBenchWeight Plate
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Bench press
- Arms
- Both
- Body position
- Lying on the back
- Stance
- Shoulder-width
SIMILAR EXERCISES
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