The barbell board press is a powerful variation of the traditional bench press, widely used by strength athletes and powerlifters to enhance their pressing power. Barbell board press shorten your range of motion for allow you to handle more weight help you build more triceps and lockout power. This exercise allows lifters to target specific parts of the bench press movement, particularly the lockout phase, by reducing the range of motion. The growing popularity of the board press is evident among those seeking to overcome sticking points and improve their overall bench press performance. In this article, we will explore the numerous benefits of the barbell board press, discuss its different variations, and examine effective alternatives that can complement or replace the board press in training. Understanding these elements can help lifters optimize their training for greater strength gains.
Why Barbell Board Press Is Popular Bench Training Movements
The Barbell Board Press has become a popular bench training movement for several key reasons. This variation provides unique benefits, helping athletes and powerlifters target specific weaknesses in their pressing strength, increase muscle engagement, and improve overall performance. Here are some of the main reasons why the Barbell Board Press is a favored training movement:
Focuses on the Lockout Phase
One of the most significant advantages of the barbell board press is that it isolates the lockout phase of the bench press. The lockout phase refers to the top portion of the bench press where the arms fully extend, engaging the triceps. Many lifters struggle with this part of the lift, especially when attempting heavier weights. By limiting the range of motion and placing the barbell on a board at the chest, the board press allows lifters to train and strengthen this specific phase, ultimately improving their bench press lockout strength.
Reduces Stress on the Shoulders
For lifters dealing with shoulder injuries or discomfort during a regular bench press, the board press offers a safer alternative. The limited range of motion reduces the stress on the shoulders and minimizes the potential for shoulder strain. This makes it a good exercise for those recovering from shoulder injuries or for individuals who experience pain during the bottom portion of the bench press. By decreasing the range of motion, the barbell board press allows for a more controlled movement with less risk to the shoulder joints.
Increased Power and Strength
Since the board press limits the range of motion, it allows lifters to handle heavier weights than they might be able to lift in a traditional bench press. This increased weight can help develop strength in the triceps, shoulders, and upper chest, contributing to overall power development. The ability to press heavier loads also builds confidence and can improve performance in competitions, where lockout strength is critical.
Targets Triceps and Upper Chest
The board press places more emphasis on the triceps and upper chest muscles. When the range of motion is shortened, the triceps are forced to engage more to complete the lift, particularly during the lockout phase. This makes it a valuable movement for lifters looking to increase triceps strength, which is essential for improving performance in both the bench press and other pressing movements. Additionally, the angle of the press can activate the upper chest more than traditional bench pressing.
Helps Overcome Plateaus
The board press is an excellent tool for helping lifters break through strength plateaus in the bench press. When a lifter struggles with a specific portion of the lift (e.g., the bottom or the lockout), the board press can target that weakness, allowing them to improve that portion of the movement. By training with higher loads and focusing on the lockout, the lifter can strengthen weak points and enhance their overall bench press performance.
Variety in Training
For those looking to add variety to their training, the barbell board press offers a fresh challenge. It can be used in different phases of a training cycle to address specific needs or to break up monotonous training routines. It can also be combined with other variations, such as pause presses or floor presses, to increase overall pressing strength and muscle development.
The Barbell Board Press is popular because it effectively targets the lockout phase of the bench press, isolates triceps and upper chest muscles, and allows for heavier training loads. It helps lifters reduce shoulder stress, break through strength plateaus, and improve overall bench press performance. Its versatility, customization options, and effectiveness make it an invaluable training tool for both beginners and advanced lifters.
Considering The Size of Barbell Board Press
The Barbell Board Press is a variation of the bench press exercise that involves the use of a board placed on the chest to limit the range of motion. This modification allows lifters to focus on specific parts of the movement, typically targeting the triceps and the lockout phase of the bench press. When considering the size of the barbell board press, there are a few important factors to discuss:
Barbell Length
The standard barbell used for the board press is typically the same length as the one used for regular bench presses or squats. The length of a standard Olympic barbell is 7 feet (2.13 meters), with the sleeves adding a few inches on either side. The barbell should be long enough to accommodate weight plates, allowing for proper loading and unloading.
Board Length
The size of the board placed on the chest is key to the effectiveness of the exercise. Commonly, the board used for the board press is made of wood or similar material. It typically measures between 12 to 24 inches in length, with different thickness options available (2×4, 2×6, or even 2×8). The longer the board, the more it can cover the chest, reducing the range of motion even further. Many lifters start with a 3-board press (about 6 to 8 inches in thickness), which limits the movement at the chest by about 2 to 4 inches, and can increase as needed.
Barbell Grip Width
The size of the board press also affects the grip width of the barbell. A narrower grip will place more emphasis on the triceps and shoulders, while a wider grip focuses more on the chest. Board presses are useful for developing the lockout strength and pressing power for both narrow and wide grips.
Weight Load
The barbell load used for board presses can vary based on the lifter’s goals. Since the range of motion is limited, many lifters are able to handle more weight than a standard bench press. However, the weight should be managed carefully, as the reduced range of motion places greater stress on the elbows and shoulders. Proper progression and warm-up are essential for avoiding injury.
Board Thickness
Board thickness refers to the number of boards stacked on the chest. Most lifters use 1 to 3 boards, but heavier lifters or those working on specific lockout training may use more. A thicker board (3 or more boards) reduces the range of motion further and focuses more on lockout strength, while a single board allows for a slightly more full range of motion.
The size of the Barbell Board Press refers to the combination of the barbell length, board length and thickness, and grip width. The equipment used for this variation is important because it allows lifters to modify the range of motion and target specific muscle groups for increased strength in the pressing movement. By adjusting the board’s thickness and the weight load, lifters can tailor the board press to suit their specific strength goals and improve overall bench press performance.
Range of Barbell Board Press Power
The range of the Barbell Board Press can vary based on several factors, including the number of boards used, the lifter’s experience, and their specific training goals. Since the movement involves the use of boards placed on the chest to limit the range of motion (ROM), the primary effect of this exercise is to focus on the upper portion of the bench press, particularly the lockout phase. Here’s a breakdown of the range and its impact on power development:
Range of Motion (ROM) with Different Board Thicknesses
The range of motion for the barbell board press depends on how many boards are used to limit the chest-to-bar distance. The more boards used, the shorter the ROM and the more focused the exercise is on the upper pressing motion. The most common configurations are:
- 1-Board Press (Shorter ROM)
- Typically, one board (usually 2-4 inches thick) is placed on the chest, limiting the range of motion slightly.
- This version focuses on the mid-to-upper chest and triceps, emphasizing the lockout phase of the press.
- The lifter can handle heavier weights than in a regular bench press, since the ROM is shorter and the bar does not have to travel as far.
- 2-Board Press (Moderate ROM)
- Two boards (usually around 6-8 inches thick) are placed on the chest, allowing for a deeper range of motion than the 1-board press but still limiting it compared to a full bench press.
- This press works slightly lower on the chest while still focusing heavily on triceps strength and the lockout phase.
- Lifters can still handle heavier loads than they could with a full ROM bench press.
- 3-Board Press (Even Shorter ROM)
- Three boards (usually 9-12 inches thick) are used, significantly limiting the ROM.
- This variation primarily targets the triceps and shoulders during the lockout, with very little contribution from the chest.
- This is ideal for lifters struggling with the top portion of the bench press, particularly when working to improve lockout strength.
Power Development
The range of the Barbell Board Press plays a direct role in developing power in specific parts of the lift. Since the movement isolates the lockout phase, it enables lifters to handle heavier weights compared to a full range bench press. This leads to:
- Increased Triceps Power
- The shortened ROM forces the triceps to work harder, as they are responsible for extending the elbows and locking out the lift.
- As a result, the board press is an effective way to increase triceps power, which is essential for improving the top half of the bench press.
- Strength in the Upper Chest and Shoulders
- A 1- or 2-board press still targets the upper chest and shoulders, but with a reduced ROM. The shoulders, in particular, play a significant role in the initial phase of the lockout.
- By focusing on the lockout, lifters can increase strength in these muscles, which is critical for stabilizing the bar in the top portion of the bench press.
- Improved Lockout Strength
- The primary benefit of the board press is that it isolates the lockout phase, which is where many lifters struggle, especially with heavier weights.
- The ability to press more weight with a shortened ROM helps develop the power needed to lock out a heavy bench press.
- Over time, this will translate to improved performance in the full ROM bench press.
The range of the Barbell Board Press is adjustable based on the number of boards used, which determines the focus of the lift. By limiting the ROM, the board press targets the lockout phase, allowing lifters to handle heavier weights and increase pressing power, particularly in the triceps and upper chest. The ability to adjust the board thickness gives lifters the flexibility to tailor their training to their specific weaknesses and goals, ultimately improving their overall bench press performance and strength.
Barbell Board Press vs Bench Press
The barbell board press is a variation of the traditional bench press, designed to target specific phases of the lift by limiting the range of motion. Below is a comparison of the two exercises, highlighting the key differences in mechanics, muscle engagement, and usage.
| Feature | Barbell Board Press | Bench Press |
|---|---|---|
| Range of Motion | Shortened, typically stopping at the chest or a set board height | Full range, from chest to lockout |
| Targeted Muscle Groups | Focuses on lockout strength, triceps, and upper chest | Engages overall chest, shoulders, and triceps |
| Movement Focus | Primarily targets the upper portion of the press (lockout) | Full pressing movement, engaging chest through entire motion |
| Barbell Placement | Bar stops at board level, reducing distance to press | Bar touches chest and presses upward |
| Intensity | Can handle heavier loads due to reduced range of motion | Limited by strength across full range of motion |
| Use in Training | Used to overcome sticking points and improve lockout strength | Standard for building overall pressing power and strength |
Range of Motion and Targeted Muscle Groups
The barbell board press differs from the standard bench press primarily in its range of motion. The board press involves placing one or more boards on the chest to stop the barbell before it touches the chest, targeting the upper portion of the lift. This allows lifters to focus more on their lockout strength—developing the triceps and upper chest. On the other hand, the traditional bench press works the entire pressing movement, engaging the pectorals, deltoids, and triceps over a full range of motion.
When and Why to Choose the Barbell Board Press
Athletes might choose the barbell board press when they’re experiencing sticking points at the top of the lift or when they want to improve their lockout strength. It is especially helpful in powerlifting barbell training, where maximal strength at the lockout phase is critical for successfully completing a lift. Alternatively, athletes looking for a general increase in pressing power would use the traditional bench press, as it provides a comprehensive workout for all the muscles involved in the lift. The barbell board press offers an effective solution for improving lockout while reducing strain on the shoulders, making it an excellent option for lifters with shoulder issues.
Barbell Board Press Muscles Worked
The barbell board press is a powerful exercise that engages multiple muscle groups, similar to the traditional bench press but with a more targeted emphasis on certain areas, especially the lockout phase. When performed with a raised bench press, it further isolates the top portion of the lift, focusing on the triceps and shoulders. Here’s a detailed breakdown of the muscles worked during the barbell board press:
Chest (Pectorals)
The primary muscle group activated during the barbell board press is the chest, specifically the pectoralis major. This muscle helps in pressing the barbell upward from the board, similar to the self spotting bench press but with a slightly shorter range of motion.
Shoulders (Deltoids)
The deltoid muscles, particularly the anterior (front) deltoid, are engaged when pressing the barbell. Because of the shorter range of motion, the deltoids play a more significant role in helping lock out the lift compared to the traditional bench press.
Triceps
The triceps brachii are heavily involved in the barbell board press, especially during the final phase of the movement. The lockout portion, which is the part of the lift where the arms extend fully, demands significant tricep activation. This is why the barbell board press is often used to target triceps strength and improve lockout performance in the bench press.
Stabilizer Muscles
Like all compound lifts, stabilizer muscles are engaged to maintain proper posture and prevent injury. The muscles of the upper back, such as the trapezius and rhomboids, are required to stabilize the shoulders and maintain tension throughout the press. Additionally, core stabilizers like the rectus abdominis and obliques assist in maintaining body alignment.
Isolation of the Bench Press Movement
The barbell board press isolates different phases of the bench press movement, particularly the lockout. During the traditional bench press, the range of motion includes the full lowering and pressing motion. However, with the barbell board press, the board restricts the lowering of the bar, effectively isolating the upper portion of the press, where many lifters face their sticking point. This makes the barbell board press especially useful for improving the lockout phase, which involves the chest, shoulders, and triceps, by focusing on strengthening these muscles when the bar is close to the chest or near the top of the press.
The barbell board press enhances muscle engagement in specific areas, particularly where lifters often struggle in the traditional bench press. By isolating key muscle groups and limiting the range of motion, this variation is an excellent way to target weaknesses and improve overall pressing strength.
Varying Grip Styles of Barbell Board Press
The Barbell Board Press can be performed with different grip styles, each affecting the muscle engagement and targeting specific areas of the chest, shoulders, and triceps. By varying the grip style, lifters can modify the emphasis of the exercise and address different strengths or weaknesses in their pressing power. Here’s a breakdown of the varying grip styles for the barbell board press and their effects on muscle recruitment and power development:
Standard (Medium) Grip
The standard grip is the most commonly used grip for the barbell board press. This grip is usually about shoulder-width apart, providing a balanced distribution of muscle engagement across the chest, shoulders, and triceps.
- Muscles Targeted:
- Primary: Pectoralis major (chest), anterior deltoids (shoulders), triceps.
- Secondary: Core stabilizers, traps.
- Benefits:
- This grip allows for a full range of motion in the mid-to-upper chest, engaging the triceps and shoulders during the lockout phase.
- It’s ideal for lifters aiming to improve overall bench press strength and build balanced muscle development across the chest, shoulders, and triceps.
Narrow Grip
The narrow grip is performed with the hands placed closer together, typically around 6-12 inches apart. This grip shifts more of the load onto the triceps and the inner portion of the chest, with less emphasis on the shoulders.
- Muscles Targeted:
- Primary: Triceps, inner chest (sternal head of the pectoralis major).
- Secondary: Anterior deltoids (shoulders), core stabilizers.
- Benefits:
- Narrowing the grip increases the triceps involvement, especially during the lockout phase, making this variation ideal for lifters looking to improve triceps strength and lockout power.
- It reduces the involvement of the chest and shoulders, isolating the triceps more effectively.
- This is a great option for lifters who have difficulty with the lockout portion of the bench press or for those looking to increase triceps power for a stronger press.
Wide Grip
A wide grip is performed with the hands positioned wider than shoulder-width apart, typically 1.5 to 2 times the width of the shoulders. This grip shifts the focus to the chest and shoulders, particularly the upper chest and the outer portions of the pectorals.
- Muscles Targeted:
- Primary: Pectoralis major (outer chest), anterior deltoids (shoulders).
- Secondary: Triceps, upper back, core.
- Benefits:
- A wide grip places greater emphasis on the chest and shoulders, which is beneficial for developing upper chest strength and improving overall bench press technique.
- The wide grip reduces triceps engagement slightly, but it targets the outer chest, which is critical for building a well-rounded pressing strength.
- It can also be helpful for lifters looking to improve their upper chest activation during the lockout phase, particularly if they struggle to activate this area in a standard bench press.
Reverse Grip (Underhand Grip)
The reverse grip, or underhand grip, is when the palms are facing upwards. This is a more unconventional grip style, and it places the barbell on the chest with the hands positioned in a supine (underhand) position.
- Muscles Targeted:
- Primary: Upper chest, triceps, shoulders.
- Secondary: Biceps, forearms.
- Benefits:
- The reverse grip is a great option for targeting the upper chest and improving overall lockout strength with an emphasis on the triceps.
- This grip also allows for a more natural movement pattern for some lifters, reducing shoulder strain.
- It shifts some of the load off the shoulders and onto the biceps and forearms, providing an interesting variation for lifters who want to try a new movement pattern or target the upper chest in a different way.
Close Grip (Triceps Emphasis)
A close grip involves positioning the hands directly above the shoulders or even closer, reducing the distance between the hands to around 4-6 inches apart. This grip places maximum emphasis on the triceps, particularly during the lockout phase of the lift.
- Muscles Targeted:
- Primary: Triceps, inner chest.
- Secondary: Shoulders, anterior deltoids, upper chest.
- Benefits:
- The close grip minimizes chest involvement and emphasizes the triceps, making it ideal for lifters looking to strengthen the triceps and improve the lockout phase of their bench press.
- It also minimizes shoulder strain and focuses on triceps hypertrophy and strength, which can be helpful for lifters aiming to increase their pressing power at the top portion of the bench press.
Incline Grip (Elbows Tucked)
The incline grip, where the elbows are tucked in at a 45-degree angle, is commonly used in variations of the board press that focus more on elbow positioning and minimizing shoulder involvement. This grip can also be combined with a medium or narrow hand position.
- Muscles Targeted:
- Primary: Triceps, upper chest, anterior deltoids.
- Secondary: Core, upper back.
- Benefits:
- The tucked elbows reduce strain on the shoulders and place more stress on the triceps and upper chest.
- It’s especially useful for lifters who experience shoulder pain with traditional bench press variations, as it minimizes shoulder involvement while still targeting the pressing muscles.
Neutral Grip (Handles or Specialty Bar)
While not always feasible with a standard barbell, the neutral grip (palms facing each other) can be used with a specialty bar, such as a neutral grip barbell or handles. This grip reduces shoulder strain and changes the angle of the press.
- Muscles Targeted:
- Primary: Triceps, upper chest, shoulders.
- Secondary: Forearms, traps.
- Benefits:
- A neutral grip minimizes the internal rotation of the shoulders, which can be particularly helpful for lifters with shoulder injuries or discomfort during regular bench press movements.
- It increases triceps activation during the lockout phase while still engaging the chest and shoulders.
Varying the grip style of the Barbell Board Press can significantly alter the muscle engagement, allowing lifters to target specific areas such as the triceps, chest, and shoulders. By using a standard, narrow, wide, reverse, or close grip, athletes can address different aspects of their pressing strength and improve overall performance. Each grip style offers unique benefits, making the barbell board press a versatile and effective exercise for developing pressing power, improving lockout strength, and increasing muscle mass in the upper body.
Barbell Board Press Benefits
The barbell board press offers a range of benefits that make it a valuable addition to any strength training program. This exercise can help athletes break through plateaus, improve muscle strength, and reduce the risk of injury. Below are the key benefits of incorporating the barbell board press into your routine:
Handling Heavier Weights Due to Reduced Range of Motion
One of the primary advantages of the barbell board press is that it allows lifters to handle heavier weights than they might be able to with a traditional bench press. The reduced range of motion (ROM) provided by the board allows athletes to focus on the upper portion of the lift, which can enable them to press more weight. This is particularly helpful for those who struggle to lift heavier loads through the full range of motion.
Enhancing Lockout Strength and Targeting Specific Sticking Points
The barbell board press is especially beneficial for improving lockout strength. The lockout portion of a bench press, where the arms extend fully, is a common sticking point for many lifters. By isolating this phase, the barbell board press helps athletes overcome weaknesses in the upper portion of the press. It targets the chest, shoulders, and triceps, the muscles responsible for completing the lift, which are often underdeveloped in traditional training.
Useful for Athletes Looking to Increase Overall Bench Press Power
Strengthening the upper range of the bench press with the barbell board press can significantly increase overall bench press power. By focusing on the lockout and strengthening specific muscle groups, this variation can translate to a higher max bench press. This is why powerlifters and athletes who aim to increase pressing strength often incorporate it into their training programs.
Shoulder Safety Benefits by Minimizing the Strain on the Shoulder Joints
One of the key benefits of the barbell board press is its ability to reduce shoulder strain. In traditional bench pressing, the barbell’s full range of motion can put stress on the shoulder joints, particularly if a lifter has mobility issues or previous shoulder injuries. By limiting the ROM, the barbell board press minimizes the potential for shoulder strain and allows lifters to press more comfortably without compromising shoulder health. This makes it an excellent choice for those recovering from shoulder injuries or looking to protect their joints during heavy lifting. Similarly, the barbell press sit up can also engage the core while offering a different range of motion, focusing on core strength and stability.
The barbell board press offers a targeted and effective way to increase bench press strength, reduce shoulder strain, and handle heavier weights. Whether you’re looking to improve your lockout strength or increase overall pressing power, the barbell board press is a versatile and beneficial exercise for strength athletes at all levels.
Barbell Board Press Variations
The barbell board press offers several variations, each designed to target different phases of the bench press and address specific strength issues. By adjusting the number of boards used, lifters can isolate different parts of the movement, focusing on areas such as lockout strength, mid-range power, and overall chest development. Here’s a breakdown of the most common barbell board press variations:
1-Board Press
The 1-board press is one of the most basic and effective variations of the barbell board press. This variation involves placing a single board just above the chest, which shortens the range of motion (ROM) during the bench press. The 1-board press is particularly useful for targeting the upper chest and triceps, as it isolates the top portion of the lift, where many lifters experience a sticking point. By reducing the ROM, athletes can focus on developing pressing power in this area, helping them push through the top phase of their bench press more efficiently.
2-Board Press
The 2-board press is a popular variation that focuses on mid-range strength development. The two boards are placed just above the chest, typically around the level of the sternum. This height reduces the ROM, allowing athletes to focus on the portion of the press where many lifters struggle. The 2-board press works the pectorals, shoulders, and triceps, and is particularly beneficial for overcoming sticking points that occur in the mid-range of the lift. It helps lifters build strength through the middle portion of the bench press, enabling them to handle heavier weights and increase their overall bench press power.
3-Board Press
The 3-board press is designed to focus on the lockout phase of the bench press, where the arms extend fully. This variation places three boards on the chest, significantly reducing the ROM and isolating the uppermost portion of the press. The 3-board press is ideal for lifters looking to build maximal strength in the lockout portion of the bench press. By targeting the triceps, shoulders, and upper chest, this variation can help increase the force output required for completing the lift, making it an essential tool for powerlifters who want to improve their overall bench press performance.
Barbell Board Press Alternatives
While the barbell board press is an excellent exercise for developing specific strength at various points of the bench press, there are several alternative exercises that can mimic its benefits and help lifters target the same muscle groups. These alternatives can be particularly useful for those who do not have access to boards or are looking for different ways to address similar strength issues. Below are some effective barbell board press alternatives:
Close Grip Bench Press
The close grip bench press is a highly effective alternative to the barbell board press that focuses on building triceps strength. By narrowing the hand position, this variation places more emphasis on the triceps while still involving the chest and shoulders. Similar to the barbell board press, the close grip bench press helps to develop lockout strength since it targets the triceps, which are crucial during the final phase of the bench press. It also reduces the strain on the shoulders, making it a safer option for those looking to build pressing power without excessive shoulder stress.
Floor Press
The floor press is another great alternative to the barbell board press, as it significantly reduces the range of motion, focusing on the upper portion of the bench press. Lying on the floor eliminates the leg drive and the lower portion of the bench press, forcing the lifter to press from a position similar to the top of a board press. The floor press effectively targets the triceps, shoulders, and upper chest, making it a powerful exercise for strengthening the lockout phase of the press. It can also complement exercises like the incline barbell dumbbell press, which focuses on the upper chest, providing a well-rounded approach to upper body strength development. It is also a safe option for those who want to reduce the range of motion without sacrificing strength development.
Pin Press
The pin press is an exercise where the barbell is set on pins at a specific height within a power rack, usually just above the chest. Using a power rack floor mat underneath the rack adds extra protection for both the floor and equipment, ensuring a safe and stable environment while performing this powerful exercise. It is a great alternative to the barbell board press, as it helps to focus on partial range strength and lockout power. Like the barbell board press, the pin press limits the range of motion, forcing the lifter to press from a paused position. This variation is excellent for targeting weak points in the mid-range or top-end of the bench press, helping to develop maximal pressing power. Additionally, the pin press can be adjusted to target various points in the lift, offering versatility similar to that of the board press.
Why Choose These Alternatives?
Each of these barbell board press alternatives provides unique benefits that can help lifters overcome specific sticking points in the bench press. For example, the close grip bench press is ideal for those looking to build triceps strength, the floor press focuses on upper body power without excessive range of motion, and the pin press works on improving strength at particular points in the lift.
Incorporating these alternatives into a training program can complement the barbell board press by addressing similar weaknesses, improving lockout strength, and ultimately enhancing overall bench press performance. Whether you’re aiming to increase raw strength or reduce shoulder strain, these alternatives offer effective options for achieving your goals.
FAQs about Barbell Board Press
A board press is a variation of the bench press exercise that involves lowering the barbell to a set of boards placed on the chest. The primary purpose of a board press is to target specific ranges of motion, especially the upper portion of the bench press. This technique is particularly useful for powerlifters and strength athletes who want to improve their “lockout” or the final phase of the bench press. By focusing on this range, lifters can develop triceps strength and overcome plateaus, ultimately improving their overall bench press performance. The board press also reduces the stress on the shoulders, making it a useful tool for lifters recovering from shoulder injuries.
A 3 board press involves using three wooden boards, each typically 1.5 inches (3.8 cm) thick, stacked together. Therefore, the total thickness of a 3 board press is approximately 4.5 inches (11.4 cm). The thickness of the boards can vary slightly depending on the manufacturer, but 1.5 inches per board is a common standard. The 3 board press limits the range of motion more than a 1 or 2 board press, making it useful for working on the top end of the bench press and developing lockout strength. This variation allows lifters to handle heavier weights than they would in a full range bench press, helping to build confidence and improve sticking points.
A 2 board bench press is a bench press variation where two wooden boards are placed on the lifter’s chest. Each board is usually around 1.5 inches (3.8 cm) thick, so the combined thickness is about 3 inches (7.6 cm). This exercise is designed to shorten the range of motion of the bench press, emphasizing the middle portion of the lift. The 2 board bench press is particularly effective for targeting the triceps and increasing strength in the lockout phase. It allows lifters to use heavier weights than a full-range bench press while reducing the strain on the shoulders. This makes it a valuable tool for both strength athletes and those looking to build upper body power.
Yes, the barbell floor press is an effective exercise for building upper body strength, particularly in the chest, triceps, and shoulders. The floor press is performed by lying on the floor and pressing a barbell from a lower starting position, with the elbows coming to rest on the ground before pressing back up. This limited range of motion emphasizes the triceps and reduces the involvement of the lower chest and shoulders, making it an excellent accessory exercise for the bench press. The floor press is beneficial for improving lockout strength and can be easier on the shoulders compared to a traditional bench press, as the floor provides a natural stopping point that prevents overextension. Additionally, the floor press is a useful tool for individuals recovering from shoulder injury or those looking to add variety to their strength training routine.
A board press is typically done with a special board placed on the chest to limit the range of motion. However, if you don’t have a board, you can simulate this exercise by using a short range of motion (ROM) during the bench press. One method is to position your grip and set-up as usual but stop the descent of the barbell just a few inches above your chest, mimicking the board’s effect. Another option is using thick padding or a stack of plates on your chest, which creates a similar effect. This will allow you to target the triceps and upper chest while reducing stress on the shoulders. Be sure to maintain proper form, keeping your elbows in the correct position and avoiding any jerky movements to prevent injury.
Using a push-up board is not typically recommended for bench press exercises, especially for board presses, as it is not designed to support heavy barbell loads. Push-up boards are meant for bodyweight exercises and may not provide the necessary stability or safety for heavy lifts. The material and construction of a push-up board are usually not suited for the amount of weight involved in a bench press. If you’re aiming to do a board press, it’s better to use actual boards made from materials like wood or solid plastic, or alternatives like thick foam pads designed for weightlifting. For your safety, ensure any equipment used can handle the weight being lifted to avoid accidents or injuries.
Pressed board and particle board are both engineered wood products, but they differ in terms of composition and durability. Pressed board, also known as MDF (medium-density fiberboard), is made from finely ground wood fibers mixed with resin and pressed under high heat to form a dense, smooth material. It is generally heavier and stronger than particle board. Particle board, on the other hand, is made from wood chips, sawdust, and resin, bonded together to form a less dense, more lightweight material. While pressed board offers better durability and resistance to wear, particle board is often more affordable and suitable for less demanding applications. For board presses, pressed board is usually preferred due to its strength and sturdiness.
The floor press is a variation of the bench press where you perform the lift while lying on the floor, instead of on a bench. This modification limits the range of motion by preventing your elbows from dropping too low, which in turn reduces stress on the shoulder joints. It is an excellent option for individuals dealing with shoulder injuries or discomfort from the full range of motion. Additionally, the floor press is great for developing raw pressing power in the chest and triceps since it involves less assistance from the shoulders and more from the triceps. It also emphasizes the lockout portion of the press. The floor press is especially useful for powerlifters looking to improve their bench press strength and build better tricep power.
To perform a 2-board press, you need to set up two boards stacked on your chest, limiting the range of motion of your bench press. Begin by placing two wooden boards (or equivalent padding) on your chest to stop the barbell at a specific point in the lift. The boards should typically be positioned so that the bar rests on them when you lower it, usually around two to three inches above your chest. This setup targets the triceps, and upper chest, and helps you train with heavier loads, especially when overcoming sticking points in the press. As you press the barbell upward, focus on engaging your triceps to power through the movement. This variation is useful for improving lockout strength in the bench press.
A power press, also referred to as a heavy press or a press variation used in powerlifting, is primarily designed to target the upper body muscles—especially the shoulders, triceps, and chest—while helping to build raw pressing power. It is generally associated with heavy lifting, where the goal is to lift maximal loads. In this context, the power press includes variations like the overhead press, bench press, or even machine-based pressing exercises. Its purpose is to improve overall pressing strength, which benefits other lifts, such as the bench press, overhead press, and shoulder press. Training with a power press helps in enhancing muscle mass, strength, and stability in pressing movements.
A 315-pound bench press is considered a significant milestone in strength training and powerlifting. For most individuals, bench pressing 315 pounds (also known as three plates per side) is an impressive achievement that requires a combination of strength, technique, and consistent training. The rarity of achieving a 315 bench press varies based on the lifter’s experience, weight class, and genetics. For competitive powerlifters or highly trained athletes, pressing 315 pounds is more common, while for beginners or intermediates, it can be quite rare. As a rough estimate, only a small percentage of individuals, typically those with years of training and natural strength, can achieve this feat. It’s a benchmark for many in the sport.
A 225-pound bench press is often seen as a respectable achievement, particularly for those who have been training for some time. It is generally considered the standard for male lifters to aim for, as it represents a milestone of strength and dedication. For individuals who weigh around 180-220 pounds, benching 225 is considered a solid benchmark. For beginners or intermediate lifters, it may take time to build up to this weight, while advanced or competitive lifters may consider it a baseline. The key factors affecting whether 225 is respectable include your body weight, experience level, and the goals of your training. For women, 225 pounds is an impressive weight, although it is less common for non-elite lifters.
Achieving a 225-pound bench press is relatively rare among the general population, particularly for those who are beginners or intermediate lifters. However, for seasoned lifters or individuals who are genetically predisposed to strength, 225 pounds is often a target goal and a significant milestone. Among those who train seriously, bench pressing 225 pounds is considered a respectable mark of upper body strength, especially for lifters in the 170–200 pound weight range. In a broader context, such a feat becomes rare when considering the general population, as it requires a combination of years of consistent training, proper technique, and a solid understanding of strength programming. It is typically achieved by those with a few years of focused training.
A 135-pound bench press is often considered the starting point for many individuals who begin strength training or powerlifting. For those who are new to weightlifting or smaller in stature, it can be a respectable weight, as it represents the ability to press a barbell with the standard 45-pound weight. However, as lifters progress, 135 pounds becomes less of a benchmark and more of a foundation from which to build. In general, beginners may view 135 pounds as a milestone, but intermediate and advanced lifters typically look to increase this weight as they improve. Therefore, whether it is considered “respectable” depends on the context—specifically the lifter’s experience and body weight.
A 200-pound bench press is a solid achievement for many lifters, especially those in the intermediate stage of their training. For individuals weighing around 160–200 pounds, benching 200 pounds is often viewed as a respectable weight. It demonstrates a certain level of upper body strength and a commitment to consistent training. However, for more advanced lifters, 200 pounds may be considered a baseline or a stepping stone toward greater lifts. It’s a great weight for those who have been training for a while and serves as an indicator that you are progressing toward heavier loads. Keep in mind that body weight and experience level play a role in determining how impressive this weight is.
A 145-pound bench press is a reasonable achievement for many lifters, especially those who are relatively new to weight training. For someone just starting, this weight may represent a strong foundation in their training. For those in the 125-175 lb weight range, benching 145 pounds is considered a respectable mark of upper body strength. However, as a lifter progresses, the goal is often to exceed this weight significantly. Advanced lifters would typically bench much more than 145 pounds. Still, for those in a beginner or intermediate phase, a 145-pound bench press is an excellent starting point and shows dedication to improving strength over time.
The 2-board bench press is beneficial for targeting the upper portion of the bench press and is great for increasing lockout strength. By using two boards stacked on the chest, this variation limits the range of motion, which helps lifters train through the top portion of the press where they may struggle the most. The two-board press reduces shoulder stress while focusing on tricep and upper chest activation, making it ideal for overcoming sticking points in the bench press. This variation is commonly used by powerlifters to build strength in the top half of the lift, improving overall bench press performance, especially for those with weak triceps or upper chest muscles.
A 225-pound bench press is considered an impressive milestone for many lifters, but whether it’s rare depends on the individual’s experience and training. For beginners, benching 225 is a significant achievement, while intermediate and advanced lifters may find it more attainable with proper training. Strength standards vary across different body types, training backgrounds, and genders. For a beginner male lifter, 225 is often a benchmark of strength, but for more seasoned athletes or powerlifters, it may be a relatively achievable target. Factors like bodyweight, muscle mass, and overall conditioning can influence how rare or common a 225-pound bench press is. In short, it’s a notable achievement for many, but not necessarily rare for more experienced lifters who have been training for several years.
A 135-pound bench press is a respectable starting point for many lifters, especially for beginners. It’s commonly referred to as “one plate” on each side of the bar, and it represents a foundational strength level for many individuals, particularly those new to lifting. For males, a 135-pound bench press is typically a sign of early progress and will improve with consistent training. For females, it may be an intermediate goal, depending on bodyweight and strength development. It’s important to note that the actual weight lifted is less important than proper form, consistency, and progressive overload in training. Regardless of whether 135 is considered “light” or “heavy” for someone, the focus should always be on safety, form, and gradual improvement.
Benching 225 pounds for 2 reps can be a good indicator of strength, depending on your experience level and goals. If you’re working toward maximizing your bench press, performing 2 reps with 225 could suggest you’re in the strength-building phase of your training, but you might need more volume or reps to build endurance and muscle hypertrophy. Powerlifters often focus on low-rep heavy sets like this, aiming for a maximum effort with proper form. If you’re not training for maximal strength, you might want to incorporate more moderate rep ranges (e.g., 6–10) to focus on muscle development rather than absolute strength. Ultimately, the quality of your reps and consistent progress are more important than hitting a specific number of reps.
The most effective type of bench press depends on your fitness goals, whether it’s strength, hypertrophy, or endurance. For pure strength, the flat bench press is often regarded as the standard, focusing on the chest, shoulders, and triceps. The incline bench press targets the upper chest more, and the decline bench press places more emphasis on the lower chest. Each variation stresses the muscles differently, and combining these can help build overall chest development. If you’re focused on safety and stability, you might use the machine bench press, which can provide consistent form and reduce injury risk. Ultimately, including a variety of bench press variations in your routine will lead to the most effective overall development for both strength and muscle size.
A “2 plates” bench press refers to a barbell with two 45-pound weight plates on each side, totaling 225 pounds. This is a common benchmark in weightlifting, particularly for males, and often represents a significant milestone in strength development. For some lifters, 225 pounds is a challenging load that requires consistent training, while for others, it’s a relatively manageable weight once they’ve built up strength through progressive overload. Whether 225 is considered light or heavy depends on the individual’s experience and body composition. As a general rule, focusing on proper technique, control, and gradual progression is more important than the amount of weight lifted.
The board bench press is a training variation designed to target specific points in the pressing motion by reducing the range of motion. This technique is particularly beneficial for lifters working on improving their lockout strength or overcoming sticking points in their lift. By placing a board on the chest, you limit how deep the barbell can descend, which helps isolate the top portion of the bench press, usually where athletes may struggle the most. Board presses are often used by powerlifters to increase strength in the triceps and shoulders, as these muscles play a major role in the final phase of the press. They can also be used to avoid aggravating injuries or to train with heavier weights than what the lifter can handle through the full range of motion.
A 2-board bench press involves using two 2-inch thick boards placed on your chest. This variation of the bench press limits the barbell’s range of motion, as the boards stop the bar from descending too far, typically to the level of your chest. The boards are often used to target the upper portion of the lift, where lifters may encounter sticking points. The thickness of the boards plays an important role in how much the range of motion is reduced. Each board is usually about 2 inches thick, so with two boards, this would total 4 inches of restriction. This setup can help lifters focus on triceps strength and improve lockout power, an essential part of training for powerlifters.
A 2-board press involves using two 2-inch thick boards placed on the lifter’s chest during the bench press, restricting the range of motion to work on the lockout phase. The boards used in this exercise are typically around 12 inches in length and 2 to 3 inches in thickness, creating a stable platform for the bar to rest on during the press. The 2-board press primarily focuses on the upper portion of the lift, targeting the triceps, shoulders, and upper chest. It’s a useful training tool for lifters who struggle with the top portion of the bench press and want to build strength in this specific part of the lift.
The typical bench press board used for variations like board presses is usually between 2 to 3 inches thick, depending on the number of boards used. The thickness of the board affects how much the range of motion is limited during the lift. For example, a 1-board press would use a 2-inch thick board, reducing the range of motion slightly, while a 2-board press would use two boards, adding up to a 4-inch reduction. The boards are placed on the chest to limit the depth the barbell can travel, helping to isolate the top portion of the lift and improve triceps and shoulder strength. The exact thickness of the board can vary slightly depending on the brand or equipment, but 2 to 3 inches is standard.
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