Board Press

The Benefits of Board Press Exercise for Building Upper Body Strength

Have you ever wanted to improve your upper body strength but found it difficult to progress with traditional bench presses? If so, it's time to introduce a new exercise into your workout routine - the board press. The board press is a highly effective exercise that targets your chest, shoulders, and triceps, helping you to build muscle mass and increase overall upper body strength.

What is the Board Press Exercise?

The board press is a variation of the bench press where you place wooden or foam boards on your chest. These boards limit the range of motion in the exercise, reducing the distance the weight has to travel. By shortening the range of motion, you can handle heavier weights that would be impossible to lift with a full range of motion.

How to Perform the Board Press

To perform the board press exercise, follow these steps:

1. Set up a barbell on a squat rack or bench press station.
2. Place the boards (usually 2-3 boards of different thicknesses) on your chest, perpendicular to your body.
3. Lie down on the bench and grip the bar with a slightly wider-than-shoulder-width grip.
4. Unrack the barbell and lower it down to your chest, allowing the boards to stop the descent.
5. Pause for a moment, then push the barbell back up to the starting position.
6. Repeat for the desired number of repetitions.

Benefits of the Board Press Exercise

1. Increased Strength: The board press allows you to handle heavier weights, which stimulates greater strength gains. As you progress with the exercise and gradually remove boards, you'll build the strength needed to handle heavier loads during traditional bench presses.

2. Targeted Muscle Development: Board presses specifically target your chest, shoulders, and triceps muscles. As you press against the boards, these muscles work harder to overcome the shorter range of motion.

3. Overcoming Weak Points: By limiting the range of motion, the board press helps you overcome sticking points in the bench press. Weak points are common for many lifters, and the board press can assist in strengthening these areas. By building strength in your weakest points, you'll become more efficient in the full range of motion bench press.

4. Reduced Shoulder Strain: Many lifters experience shoulder discomfort or pain while performing traditional bench presses. The board press reduces strain on the shoulders by limiting the range of motion. This can be particularly beneficial for individuals recovering from shoulder injuries or those with pre-existing shoulder issues.

5. Improved Lockout Strength: The lockout phase of the bench press can be challenging for many lifters. The board press focuses on the lockout portion of the movement, strengthening the triceps and helping you increase your lockout strength. This can result in improved overall bench press performance.

Incorporating the Board Press into Your Workout Routine

To make the most of the board press exercise, consider incorporating it into your regular workout routine. Here's a sample upper body workout utilizing the board press:

1. Warm up with a few sets of push-ups or light bench presses.
2. Perform 4 sets of board presses, gradually removing boards as your strength increases. Start with 3 boards and decrease by one board each set.
3. After completing the board press sets, move on to other chest exercises such as dumbbell flyes or cable crossovers.
4. Include shoulder exercises like overhead presses or lateral raises to further strengthen the shoulder muscles.
5. Finish your workout with triceps exercises such as triceps dips or skull crushers to maximize triceps development.

Safety Considerations

Like any weightlifting exercise, it's essential to perform the board press with proper form and technique to prevent injury. Here are a few tips to keep in mind:

1. Always start with a weight that you can handle comfortably.
2. Ensure that the boards are securely positioned on your chest before beginning the exercise.
3. Keep your back flat against the bench and your feet planted firmly on the ground throughout the movement.
4. Avoid using excessive momentum or bouncing the weight off the boards.
5. If you experience any pain or discomfort, stop performing the exercise and consult with a fitness professional.

Conclusion

If you're looking to increase your upper body strength and build muscle mass, the board press exercise should be an essential addition to your workout routine. By incorporating this variation of the bench press, you'll target specific muscle groups, overcome weak points, and improve your overall bench press performance. Remember to always prioritize safety and proper form to maximize the benefits and avoid any potential injuries. So, grab those boards and start pressing your way to a stronger upper body!