Barbell Board Press
BarbellStrength
No video available
The Barbell Board Press is a strength-focused variation of the bench press where wooden boards (typically 1-3 inches thick) are placed on the chest to shorten the bar's range of motion, emphasizing the top half of the lift. Its primary purpose is to build explosive pressing power and overload the chest's lockout strength while reducing shoulder stress. It mainly targets the chest (pectoralis major), with secondary involvement from the shoulders (anterior deltoids) and triceps, making it ideal for powerlifters and advanced lifters aiming to improve bench press performance; a barbell and boards are required.
How to Perform Barbell Board Press
- 1Lie flat on a bench with 2-3 thick boards (2x6 or similar) stacked on your chest at nipple level; position them securely.
- 2Grip the barbell slightly wider than shoulder-width with an overhand grip; unrack the bar by straightening your arms and holding it directly over the boards.
- 3Engage your core, plant your feet flat on the floor, and retract your shoulder blades to create a stable arch in your upper back.
- 4Inhale deeply, then lower the bar under control until it touches the top board firmly.
- 5Exhale forcefully as you press the bar straight up off the boards, fully extending your arms without locking elbows.
- 6Repeat for desired reps, then carefully rerack the bar on the rack.
- 7Key form tips: Keep elbows at 45-60 degrees from torso to protect shoulders; avoid bouncing the bar off boards; maintain leg drive without lifting hips; use a spotter for heavy loads. Common mistakes: excessive lower back arch, flaring elbows wide, or incomplete range due to board height.