2 minutes reading time

1 Board Bench Press

Intermediate
Equipment
Chest
Chest
Shoulders
Shoulders
Triceps
Triceps
Equipment
Barbell
Barbell
Bench
Bench
Exercise Type
Powerlifting
Mechanics
Compound
Force Type
Push (Bilateral)

The 1 Board Bench Press is a bench press variation that allows you to overload the top portion of the lift by limiting the range of motion with a wooden board placed on the chest. This is especially useful for targeting the triceps and improving the lockout portion of your bench.

It’s commonly used by powerlifters but is equally beneficial for anyone looking to break through plateaus or safely practice heavier loads.

Key Benefits:

  • Builds triceps strength and lockout power
  • Reduces range of motion to train specific sticking points
  • Allows for heavier loads with less shoulder strain
  • Enhances bench press control and stability
  • Ideal for overload training and strength programming
  1. Lie flat on a bench with your feet planted and back slightly arched.
  2. Grip the bar just outside shoulder width and retract your shoulder blades into the bench.
  3. Have a spotter place and hold a wooden board (1 board height) on your chest.
  4. With assistance, unrack the bar and stabilize it over the board.
  5. Inhale, lower the bar under control until it lightly touches the board.
  6. Press the bar back up in a straight line using leg drive and triceps.
  7. Repeat for the desired number of reps, maintaining tightness throughout.
  • Maintain a neutral wrist and align the bar over elbows and forearms.
  • Keep elbows slightly tucked on the descent, then flare as you press.
  • Focus on upper back tightness—pin the shoulder blades and don’t let them shift.
  • Use a spotter for lift-off and to position the board securely.
  • Try different grip widths to match your arm length and comfort.
  • Use leg drive by pushing into the floor and keeping glutes engaged.
  • Think about "pushing yourself into the bench" instead of pushing the bar away.
  • Avoid bouncing the bar off the board—control is key.
  • Stop just short of full lockout to keep tension on the muscles.
  • Squeeze the bar hard to enhance shoulder stability and bar control.

💪 The 1 board press is a smart tool for anyone serious about building a stronger, safer bench. Whether you're chasing PRs or cleaning up your technique, this drill delivers. 🚀

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