.gif)
Description
The Board Chest Press is a specialized powerlifting variation of the bench press where the range of motion is shortened by placing a wooden block (board) on the chest. Depending on the height of the board, different phases of the bench press (mid or top) can be targeted. This limited range of motion allows for training with heavier loads and specifically develops bench press lockout strength. It intensely targets the pectoralis major, triceps, and anterior deltoids. It is frequently used by powerlifters for sticking point training. At the same time, because it limits the eccentric phase, it reduces stress on the shoulders and can be used in post-injury rehabilitation. The board height can be adjusted to 1, 2, or 3 boards. When performed regularly, it provides significant improvements in bench press lockout strength and maximum loads.
Step-by-Step Instructions
- 1
Position yourself in the bench press rack and lie flat on your back on the bench
- 2
Have a spotter place the board (1-3 boards) on your chest, or secure it yourself
- 3
The board should typically be 2-6 inches (5-15 cm) high, depending on the number of boards
- 4
Grip the bar with a shoulder-width overhand grip
- 5
Retract your shoulder blades, create a slight arch in your back, and plant your feet firmly on the floor
- 6
Brace your core and unrack the bar
- 7
Lower the bar in a controlled manner toward the board until it touches
- 8
Pause on the board for 1-2 seconds (release tension)
- 9
Push the bar up with an explosive movement
- 10
Elbows should be fully extended at the top position
- 11
Maintain proper form throughout all reps
Key Points
- ✓The board must be stable on your chest
- ✓The bar should descend to the board under control; do not bounce it hard
- ✓Release tension on the board (dead stop position)
- ✓Apply an explosive upward and controlled downward tempo
- ✓Shoulder blades must remain retracted
- ✓A spotter or assistant should hold the board
Common Mistakes
- ✗Slamming the bar onto the board - causes joint stress
- ✗Bouncing off the board - defeats the purpose of the exercise
- ✗Over-arching the back - risk of hyperextension
- ✗Breaking form with excessively heavy loads - risk of injury
- ✗Using a board alone without securing it - can be unsafe
- ✗Using a grip that is too wide or too narrow - alters the target muscle pattern
Breathing
Inhale and brace your core as you lower the bar, hold your breath on the board, and exhale forcefully as you push up.
Muscle Activation
Safety
Precautions
- Individuals with acute shoulder injuries should avoid this
- Beginners who have not mastered standard bench press technique should avoid this
- Individuals with acute lower back pain should be cautious
- Individuals with wrist injuries should be cautious
- Individuals with high blood pressure should be cautious
Safety Tips
- Master the classic bench press technique first
- Using a spotter is mandatory
- The board must be sturdy and stable
- Start with light loads and increase the weight gradually
- Monitor your form by working with a coach or using a mirror
- Always perform a thorough shoulder warm-up
Frequently Asked Questions
Which muscles does Board Chest Press work?
Board Chest Press primarily works these muscles: Göğüs, Triceps. It also engages: Ön Omuz, Üst sırt, Core kasları.
Is Board Chest Press suitable for beginners?
Board Chest Press is a Advanced level exercise. Learning difficulty: Hard.
Can Board Chest Press be done at home?
Board Chest Press usually requires gym equipment, so it can be hard to do at home.
What are common mistakes when doing Board Chest Press?
One of the most common mistakes: Slamming the bar onto the board - causes joint stress
How many sets and reps for Board Chest Press?
Recommended: 3-5 sets and 3-6 reps.
Exercise Information
Equipment
Primary Muscles
Secondary Muscles
Benefits
- ✓Increases bench press lockout strength
- ✓Maximizes triceps strength development
- ✓Teaches how to push through the bench press sticking point
- ✓Allows for training with maximal loads
- ✓Reduces eccentric stress on the shoulders
- ✓Directly improves powerlifting performance
- ✓Provides training variety