The barbell board bench press develops strength in the chest, shoulders and triceps. Using a board during this movement increases power and assists in lifting more challenging weight. It allows you to work through different ranges of motion, which helps with your sticking point–the area on the bench press where you struggle the most to move the weight.
Instructions
Lie on your back on a flat bench. Place a 3-inch board on your upper chest. Grab a barbell with an overhand grip just outside of shoulder-width and hold it directly above your chest with straight arms.
Lower the bar in a controlled motion until it touches the board. Keep your elbows tucked to your side. Pause at the bottom of the movement, and then press the bar back to the starting position.
Trainer’s Tips
Do not hyper extend the neck. Maintain a neutral long spine.
