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2 Board Bench Press

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

The 2 Board Bench Press is a partial-range bench press variation that emphasizes the upper portion of the pressing movement. By limiting the range with two wooden boards placed on the chest, you can safely handle heavier loads and strengthen the triceps and lockout phase. It’s widely used in powerlifting, but it’s also great for anyone wanting to break through plateaus or train bench press mechanics under load.

Key Benefits:

  • Builds strength in triceps and chest
  • Overloads the top portion of the press
  • Reduces shoulder strain compared to full-range bench
  • Helps improve lockout control and bar path consistency
  • Ideal for powerlifting or overload work
  1. Lie on a flat bench with your feet firmly planted and slight arch in your back.
  2. Grip the bar just outside shoulder width and retract your shoulder blades into the bench.
  3. Have a spotter place and hold two stacked boards on your chest.
  4. With assistance, unrack the bar and stabilize it above the boards.
  5. Inhale and lower the bar slowly and with control until it lightly touches the boards.
  6. Press the bar back up in a straight line using leg drive and triceps engagement.
  7. Repeat for the target number of reps, maintaining upper back tightness throughout.
  • Prioritize technique—load is secondary to form and safety.
  • Keep wrists aligned with elbows and position the bar low in the palm.
  • Maintain a straight bar path and tight scapular retraction throughout.
  • Use leg drive by pressing feet into the floor and activating the glutes.
  • Consider stopping short of full lockout to maintain tension.
  • Avoid tucking the elbows too much—use a slight tuck or flare-push cue.
  • Grip the bar tightly to stabilize the shoulders.
  • Try both flat feet and toes tucked to find your most powerful setup.
  • Prevent the bar from bouncing—touch the boards gently, then press.
  • Focus on “bending the bar” to engage the stabilizers in your shoulders.
  • Ensure glutes and shoulder blades stay in contact with the bench.
  • Use a spotter to assist with lift-off and to hold the boards securely.

💪 The 2 Board Bench Press is a strategic tool to push through sticking points and build confidence under heavier loads. Add it to your pressing arsenal for real gains in lockout strength. 🚀

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