Board Press

Breaking Through Plateaus with Board Press: A Comprehensive Guide

Benefits of Board Press:

The Board Press is a bench press variation using boards to limit the range of motion. This technique offers several advantages:

1. Partial Range Training: Allows you to focus on specific portions of the bench press, aiding in overcoming sticking points.
2. Joint-Friendly: Reduces stress on the shoulder joints, making it a valuable option for those with shoulder issues.
3. Overcoming Weak Points: Targets and strengthens weak points in the lift, contributing to overall bench press improvement.

Muscles Worked and How to Prioritize:

The Board Press primarily engages the chest, triceps, and shoulders. To prioritize specific muscles:

1. Chest Emphasis: Use a wider grip and focus on the bottom portion of the lift.
2. Tricep Emphasis: Employ a closer grip and emphasize the lockout phase.
3. Shoulder Emphasis: Focus on controlled, deliberate movements throughout the entire range of motion.

Proper Use Case:

The Board Press is especially beneficial for powerlifters looking to enhance their bench press strength. Additionally, it's a valuable tool for individuals recovering from shoulder injuries, allowing them to continue pressing with reduced stress on the affected joints.

Proper Form and Execution:

1. Setup: Position the boards on your chest (1-4 boards, depending on desired range). Have a spotter place the bar on the boards.
2. Grip: Maintain a grip width similar to your regular bench press grip.
3. Movement: Lower the bar to the boards, pause briefly, and explode back up.

Who Should Do It:

The Board Press is suitable for intermediate to advanced lifters. Beginners are advised to establish a solid foundation with traditional bench pressing before incorporating this variation.

Incorporating Board Press into a Training Plan:

1. Frequency: Integrate Board Press once a week into your upper body or bench press workout.
2. Placement: Consider placing it after your main bench press movement to capitalize on pre-fatigued muscles.
3. Progression: Gradually increase the board height or weight to challenge your strength and continually break through plateaus.

Alternatives to Board Press:

1. Pin Press: Similar to Board Press, it involves pressing from a specific height, emphasizing strength at that point.
2. Floor Press: Limits the range of motion, focusing on the bottom portion of the lift.
3. Close-Grip Bench Press: Emphasizes triceps and can aid in lockout strength.

Variations for Different Experience Levels:

1. Beginner Variation: Start with a higher board height and lighter weights to master the movement.
2. Intermediate Variation: Experiment with different grip widths and board heights to address specific weaknesses.
3. Advanced Variation: Incorporate dynamic effort or accommodating resistance techniques for added intensity.

Ideal Sets/Reps and Rest Time:

1. Sets/Reps: 4-5 sets of 4-8 reps for strength and power development.
2. Rest Time: 2-3 minutes between sets to allow for optimal recovery and performance.

Sample Training Day with Board Press:

1. Board Press: 4 sets x 6 reps (adjust board height based on individual needs).
2. Incline Dumbbell Press: 3 sets x 10 reps.
3. Tricep Rope Pushdowns: 3 sets x 12-15 reps.

Adjusting the Plan Based on Experience Level:

1. Beginners: Begin with higher board heights, lighter weights, and focus on mastering technique.
2. Intermediate: Experiment with different board heights and grip variations, gradually increasing intensity.
3. Advanced: Incorporate advanced techniques and regularly assess weaknesses to address in training.

The Board Press is a powerful tool to break through bench press plateaus and build strength in specific ranges of motion. Tailor your approach based on experience, stay consistent, and witness remarkable improvements in your bench press performance.

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