Barbell Bench Press with 1 board
Enhance your barbell bench press strength and lockout with the 1-board variation, limiting range of motion to overload the top portion of the lift.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
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Variations of Barbell Bench Press with 1 board
Description
A variation of the traditional bench press where a board is placed on your chest to limit the range of motion.
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How to do Barbell Bench Press with 1 board
- 01Setup
Lie supine on a flat bench with your eyes under the racked barbell. Ensure your feet are flat on the floor, providing a stable base.
- 02Setup
Have a spotter place a 1-board (approximately 1.5-2 inches thick) directly on your chest, centered over your sternum.
- 03Setup
Grip the barbell slightly wider than shoulder-width, with your hands pronated (palms facing your feet), and unrack the bar, holding it directly over your chest with arms extended.
- 04
Inhale and slowly lower the barbell in a controlled manner until it makes contact with the board on your chest.
- 05
Exhale powerfully and press the barbell back up to the starting position, extending your elbows fully without locking them out aggressively.
Tips
- Maintain a slight arch in your lower back and keep your shoulder blades retracted and depressed throughout the entire movement to stabilize the shoulders and engage the chest.
- Focus on driving your feet into the floor as you press, creating leg drive that transfers power through your core into the bar.
- Control the eccentric (lowering) phase to maximize time under tension and ensure precise contact with the board.
- Keep your elbows tucked slightly inward, around 45 degrees from your torso, to protect your shoulders and optimize chest engagement.
Common mistakes
- Allowing the board to shift during the set compromises stability; ensure your spotter holds the board firmly in place on your chest.
- Bouncing the bar off the board reduces tension on the muscles; instead, make controlled contact and initiate the press smoothly.
- Flaring elbows out wide puts excessive stress on the shoulder joints; keep your elbows tucked at approximately a 45-degree angle to your torso.
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Is Barbell Bench Press with 1 board good for beginners?
Barbell Bench Press with 1 board is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Bench Press with 1 board?
You need Barbell to perform Barbell Bench Press with 1 board. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Bench Press with 1 board?
Maintain a slight arch in your lower back and keep your shoulder blades retracted and depressed throughout the entire movement to stabilize the shoulders and engage the chest. Focus on driving your feet into the floor as you press, creating leg drive that transfers power through your core into the bar. Control the eccentric (lowering) phase to maximize time under tension and ensure precise contact with the board. Keep your elbows tucked slightly inward, around 45 degrees from your torso, to protect your shoulders and optimize chest engagement.
What are common mistakes when doing Barbell Bench Press with 1 board?
Allowing the board to shift during the set compromises stability; ensure your spotter holds the board firmly in place on your chest. Bouncing the bar off the board reduces tension on the muscles; instead, make controlled contact and initiate the press smoothly. Flaring elbows out wide puts excessive stress on the shoulder joints; keep your elbows tucked at approximately a 45-degree angle to your torso.
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Free · iPhone only · Available on the App Store