Board Press

Let's fix that sticking point, cub! The Board Press is a bench press variation that targets the triceps and chest by shortening the range of motion. With a board on your chest, you lower the barbell down to it, then press back up to build lockout strength and smash through plateaus. It's a trusty tool in the strength toolbox - simple, effective, and built for bear-pressing power.

Instructions

1. Lie on a bench with your feet flat on the floor.
2. Hold a barbell with an overhand grip, your hands slightly wider than shoulder-width apart.
3. Place a board on your chest to reduce the barbell's range of motion.
4. Unrack the barbell and slowly lower it to the board.
5. Pause briefly, then press the barbell back up to the starting position.
6. Repeat for the desired number of repetitions.

Benefits

• Improves lockout strength for the bench press.
• Targets the triceps more effectively.
• Reduces stress on the shoulders.
• Allows for heavier lifting with a reduced range of motion.

Key Points

• Keep your back flat against the bench.
• Ensure your feet remain flat on the floor.
• Lower the bar in a controlled manner.
• Press the bar back up explosively.
• Maintain a tight grip on the barbell.

Common Mistakes

• Lifting your feet off the floor.
• Bouncing the bar off the board.
• Using too narrow or too wide a grip.
• Failing to maintain tension in the upper body.