Board bench press

• The board bench press is a great way to target the triceps and increase upper body strength.
• It can help to increase the amount of weight you can lift in the bench press, improve form and technique, and stabilize the shoulders.
• It is important to use proper form and technique when performing the exercise, and to use a challenging but not too heavy weight.
• The board bench press can help to build lockout strength in the triceps, allow for heavier weights to be used, and provide relief for those with shoulder issues.
• It is a time-tested powerlifting assistance movement that can be used to supplement other exercises.

1. Begin by lying on the bench, positioning your head beyond the bar if possible. Use 1 to 5 boards made out of 2×6’s, which can be held in place by a training partner, bands, or tucked under your shirt.
2. Tuck your feet underneath you and arch your back. Lift your shoulders off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the exercise.
3. Choose a grip for the bar, either a standard bench grip or shoulder width to target the triceps. Pull the bar out of the rack without protracting your shoulders. Keep the bar, wrist, and elbow in line at all times. Focus on squeezing the bar and trying to pull it apart.
4. Lower the bar to the boards, then drive the bar up with maximum force. Keep your elbows tucked in until lockout.

1. Start by lying on the bench and position your head beyond the bar if possible. Use 1 to 5 boards made out of 2x6's, which can be held in place by a training partner, bands, or tucked under your shirt.
2. Tuck your feet underneath you and arch your back. Lift your shoulders off the bench and squeeze your shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the exercise.
3. Choose your grip - either a standard bench grip or shoulder width to target the triceps. Pull the bar out of the rack without protracting your shoulders. Keep the bar, wrist, and elbow in line at all times. Focus on squeezing the bar and trying to pull it apart.
4. Lower the bar to the boards and then drive it up with maximum force. Keep your elbows tucked in until lockout.

The board bench press is an effective upper-body exercise that targets the triceps and activates the chest and shoulders. It allows you to lift heavier weights than a full bench press, providing an overload on the triceps and helping with bench press lockout.

To get the most out of the board bench press:

1. Focus on maintaining a tight body position throughout the exercise, including arching your back, squeezing your shoulder blades together, and driving your traps into the bench

1. Warm up properly before starting the board bench press exercise. This can include dynamic stretches and light weight sets to activate the muscles and prepare them for the movement.
2. Ensure that you have a training partner or a secure method of holding the boards in place. This will help to prevent any accidents or injuries during the exercise.
3. Maintain a tight body position throughout the movement. This includes keeping your feet tucked underneath you, arching your back, and retracting your shoulder blades. This will help to stabilize your body and protect your spine.
4. Choose the appropriate grip width for your goals. A standard bench grip or a shoulder-width grip can be used to target different muscles. Make sure to maintain proper alignment of the bar, wrist, and elbow throughout the exercise.
5. Lower the bar to the boards with control and then drive it up with as much force as possible. Keep your elbows tucked in until lockout to ensure proper form and engage the triceps effectively.
6. Start with a weight that is challenging but manageable. Gradually increase the weight as you become more comfortable and confident with the exercise. This will help to prevent overloading and reduce the risk of injury.
7. Listen to your body and pay attention to any pain or discomfort. If you experience any unusual sensations or pain, stop the exercise and seek medical advice if necessary.
8. Include the board bench press as part