Barbell Bench Press with 1 board

Barbell Bench Press with 1 board demonstration gif

Instructions:

  • 1Lie down on a flat bench with your feet comfortably planted on the ground
  • 2Hold the barbell above your chest with your palms facing away from you
  • 3Lower the barbell to your chest in a controlled movement
  • 4Press the barbell back up until your arms are straight but not locked
  • 5Repeat for the desired number of repetitions

Tips:

  • Keep your elbows slightly tucked in to avoid shoulder strain
  • Ensure that the movement is controlled, keeping the tempo consistent during both the lowering and the lifting
  • Maintain the natural arch of your lower back throughout the exercise
  • Exhale when you're pushing the barbell and inhale as you're lowering it

Mastering the Barbell Bench Press with 1 Board

The Barbell Bench Press with 1 board is a powerful exercise targeting the chest, shoulders, and triceps. This variation of the traditional bench press incorporates a 1-board, which is placed on the chest to limit the range of motion and emphasize lockout strength. It’s particularly beneficial for those looking to improve their overall bench press performance or strengthen their pressing power.

How to Perform the Barbell Bench Press with 1 Board

  1. Begin by setting up your bench press station. Place a 1-board on your chest to act as a stopping point for the barbell.
  2. Lie back on the bench with your feet firmly planted on the ground. Grip the barbell with hands slightly wider than shoulder-width.
  3. Unrack the barbell and lower it to the board, keeping your elbows at a 45-degree angle.
  4. Press the barbell back up to the starting position, engaging your chest muscles throughout the motion.

Tips for Success

  • Ensure your feet stay flat on the ground to maintain stability during the lift.
  • Focus on controlled movements—avoid bouncing the barbell off the board.
  • Maintain a neutral spine throughout the exercise to prevent injury.
  • Gradually increase the weight as your strength improves, but always prioritize proper form over heavier loads.

Benefits of the 1 Board Variation

This variation not only helps in developing strength but also improves technique by allowing lifters to concentrate on the upper portion of the press. By limiting the range of motion, individuals can push heavy weights safely while building muscle mass. Incorporating the Barbell Bench Press with 1 board into your training regimen can also aid in overcoming plateaus in traditional bench press workouts.

Conclusion

Whether you are a seasoned lifter or new to strength training, the Barbell Bench Press with 1 board is an effective exercise to enhance upper body strength and performance. Remember to stay consistent and monitor your technique for the best results.

Barbell Bench Press with 1 board Muscles Worked

Arms

Back

Core

Legs