If you’re looking to break through a plateau and increase your bench press strength, the 2 board bench press is an effective exercise to consider.
This variation involves placing a board on your chest, limiting the range of motion and allowing you to handle heavier weights.
In this article, we will explore the proper form, benefits, and expert tips for performing the 2 board bench press.
Whether you’re a powerlifter seeking to increase your bench press numbers or simply looking to challenge your muscles in a new way, the 2 board bench press can help you achieve your goals. Let’s dive in!
Form and Technique
To perform the 2 board bench press, follow these steps:
Set up the boards: Place two boards, typically 2 to 3 inches thick, on your chest while lying flat on the bench. Ensure the boards are securely positioned, allowing you to maintain stability throughout the exercise.
Position yourself on the bench: Lie down on the bench with your feet planted firmly on the ground. Arch your back slightly and squeeze your shoulder blades together for stability.
Grip the barbell: Grasp the barbell with a grip slightly wider than shoulder-width apart. Ensure your wrists are straight and aligned with your forearms.
Unrack the bar: Lift the barbell off the rack and hold it directly above your chest with your arms fully extended. This is your starting position.
Lower the bar: Inhale and slowly lower the barbell to the boards, allowing it to touch or come close to them. Maintain control and keep your elbows slightly tucked in.
Press the bar: Exhale and push the barbell back up to the starting position by extending your arms. Focus on contracting your chest muscles throughout the movement.
Repeat the movement: Perform the desired number of repetitions while maintaining proper form and control.
Benefits of 2 Board Bench Press
Overload Strength Training: By limiting the range of motion, the 2 board bench press allows you to handle heavier weights than you would in a full bench press. This helps build strength and power in the upper portion of the lift, where you may struggle the most.
Lockout Strength Development: The 2 board bench press emphasizes the lockout phase of the bench press movement, targeting the triceps and chest muscles responsible for completing the lift. This can lead to increased strength in the triceps and improved bench press performance.
Enhanced Confidence and Mental Focus: Successfully handling heavier weights in the 2 board bench press can boost your confidence and mental resilience. This mental aspect can carry over to your full bench press, helping you push through sticking points and set new personal records.
Targeted Muscle Development: While the 2 board bench press primarily focuses on the chest and triceps, it also engages the shoulders, upper back, and core muscles for stability and balance. This exercise provides a comprehensive upper body workout.
Expert Tips for 2 Board Bench Press
Safety First: Ensure the boards are securely positioned on your chest to avoid any slippage or instability during the exercise. This will help prevent injuries and allow you to focus on lifting safely and effectively.
Gradually Introduce Boards: If you’re new to board bench pressing, start with a single board to acclimate yourself to the exercise. As you become more comfortable and confident, gradually increase the number of boards to two. This allows for a smoother transition and better technique.
Maintain Proper Technique: Focus on maintaining proper form throughout the exercise. Keep your shoulder blades squeezed together, chest lifted, and back arched slightly. This will help distribute the load effectively and engage the targeted muscles.
Incorporate Variation: While the 2 board bench press is an excellent tool for strength development, it’s important to include variation in your training routine. Consider alternating between full-range bench presses, board presses with different thicknesses, and other chest exercises to ensure balanced muscle development.
2 Board Bench Press vs. Full Bench Press
The 2 board bench press differs from the full bench press in terms of range of motion and muscle emphasis.
While the full bench press allows for a greater range of motion, engaging the chest, shoulders, and triceps throughout the lift, the 2 board bench press focuses on the upper portion of the movement, particularly the lockout phase.
The 2 board bench press is an effective accessory exercise to target specific weaknesses and build strength in the upper range of the lift.
To conclude; the 2 board bench press is a valuable exercise for strength development, lockout power, and overcoming sticking points in the bench press.
By limiting the range of motion and allowing for heavier weights, this variation can help you break through plateaus and increase your overall bench press strength.
Focus on maintaining proper form, gradually introducing the boards, and incorporating variation into your training routine.
With consistency and dedication, the 2 board bench press can help you achieve new levels of strength and performance.
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