Barbell Bench 1-Board Press
Strengthen your bench press! The 1-Board Press isolates your upper chest & triceps, building explosive power. A must for serious lifters!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Place a bench inside a power rack and adjust the safety bars to an appropriate height.
2. Place the desired amount of weight on the barbell, then secure the weights with collars.
3. Lie down on the bench with your eyes under the bar. Plant your feet firmly on the ground.
4. Grab the barbell with a grip slightly wider than shoulder-width, wrapping your thumbs around the bar.
5. Have a spotter place the 1 board on your chest. This should be a wooden board of a specific thickness, usually about 1.5 to 2 inches.
6. Lift the bar from the rack with straight arms, holding it directly above your chest.
7. Lower the barbell slowly and in control down to the board on your chest.
8. Once the bar touches the board, drive the bar back up to the starting position, fully extending your arms. This counts as one repetition.
9. Repeat for the desired number of reps and sets, ensuring that each time the barbell descends, it touches the board before pressing up.
10. When finished, safely rack the barbell back onto the power rack and remove the board from your chest.
Make sure to maintain proper form throughout the exercise to avoid injury and ensure the effectiveness of the workout. It's also beneficial to have a spotter, especially when lifting heavier weights.
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