Barbell Bench Press With 1 Board

Muscles worked

Setup

1. Lie flat on the bench with your eyes directly under the barbell and feet planted firmly on the floor.
2. Grip the bar slightly wider than shoulder-width and retract your shoulder blades into the bench.
3. Have a partner place a 1-inch board securely on the center of your chest, or use a board-press attachment.
4. Unrack the bar and hold it with locked arms directly over your mid-chest.

How to do it

1. Lower the bar under control toward the board while inhaling, keeping your elbows tucked at roughly a 45-degree angle.
2. Touch the board lightly with the bar, ensuring you do not bounce the weight or let it sink into your chest.
3. Press the bar back to the starting position forcefully while exhaling, driving through your palms.
4. Maintain a controlled 2-0-1-0 tempo (2 seconds down, no pause, 1 second up).

Form checklist

• Keep your shoulder blades retracted and 'tucked' into your back pockets throughout the set.
• Ensure your wrists remain stacked directly over your elbows to maximize force transfer.
• Maintain constant tension by touching the board softly rather than resting the weight on it.
• Keep your glutes in contact with the bench at all times, even when using leg drive.

Pro tips

• Focus on 'bending the bar' during the descent to engage your lats and create a stable platform for the press.
• Squeeze the bar as hard as possible to increase neural drive and stabilize the wrists.
• Use the board as a tactile cue to stay tight; the moment you touch it, initiate the upward drive.

Make it harder

• Add a 2-second pause on the board to eliminate all elastic energy and force a purely concentric drive.
• Attach resistance bands to the bar to create accommodating resistance, making the lockout significantly heavier.

Frequently asked

What muscles does the barbell bench press with 1 board work?

The barbell bench press with 1 board primarily targets the deltoids, pectorals, and triceps, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the barbell bench press with 1 board?

The barbell bench press with 1 board uses barbell and weight plate.

Is the barbell bench press with 1 board good for beginners?

The barbell bench press with 1 board is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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