Description
A bench press variation where a lifter lowers the barbell to a set of three boards on their chest before pressing it back up. This shortens the range of motion and allows the lifter to use more weight or perform more reps.
How to Do Barbell Bench Press with 3 board
- 1Setup
Lie supine on a flat bench with your eyes directly under the racked barbell, ensuring the three-board stack is securely placed on your chest.
- 2Setup
Grip the barbell slightly wider than shoulder-width with an overhand grip, unrack the weight, and position it directly over your chest with elbows extended.
- 3
Inhale and slowly lower the barbell in a controlled motion towards the three boards stacked on your chest, tucking your elbows slightly towards your torso.
- 4
Once the barbell gently touches the boards, exhale and powerfully press the barbell straight back up to the starting position, extending your elbows fully.
- 5
Control the eccentric (lowering) phase for the next repetition or carefully re-rack the barbell once your set is complete.
Tips
- Maintain tension: Keep your lats engaged throughout the entire movement to stabilize your shoulders and generate more power during the press.
- Controlled touch: Aim for a soft, controlled touch on the boards, avoiding bouncing the weight, which can negate the benefits of the reduced range of motion.
- Explosive press: Focus on pressing the weight off the boards as explosively as possible to develop strength in the top portion of the lift and improve lockout power.
- Elbow position: Ensure your elbows are tucked slightly (around 45 degrees relative to your torso) to protect your shoulders and maximize chest engagement.
Common Mistakes
- ×Bouncing off the boards: Avoid bouncing the barbell off the boards; instead, lower with control to achieve a deliberate, momentary pause before pressing up.
- ×Flaring elbows too wide: Don't let your elbows flare out excessively, which can strain the shoulders; keep them tucked slightly towards your body to maintain shoulder health and improve pressing mechanics.
- ×Losing core tension: Prevent your hips from lifting off the bench during the press by bracing your core tightly and maintaining five points of contact (head, upper back, glutes, feet).
Variations
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.
Barbell Bench Press against Chains
Elevate your chest training with the Barbell Bench Press against Chains. This advanced variation progressively increases resistance, building explosive
Barbell Bench Press with 2 board
Master the Barbell Bench Press with 2 board to overload the top portion of your chest press.
Barbell Banded Bench Press
Boost your bench press with the Barbell Banded Bench Press. This advanced variation uses resistance bands to increase tension, building explosive power
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