Barbell Board Press

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Instructions

Preparation

Lie supine on bench. Grasp bar with overhand and slightly wider than shoulder width grip. Arch back, extend hips, and position feet back flat on floor. Dismount barbell from rack over chest. Have assistant hold board on center of chest.

Execution

Lower weight toward lower chest onto board. Press bar upward until arms are extended. Repeat.

Comments

Instead of assistant holding bench board, it can be strapped to torso, as shown. Boards of varying thicknesses (1, 2, or 3) can be used. Board Press develops strength in middle range of motion for Bench Press. Gluteus Maximus, Erector Spinae, Quadriceps, and other muscles may be considered significant stabilizers during actual powerlift.

Classification

 Utility: Auxiliary
 Mechanics: Compound
 Force: Push

Muscles

Target

Synergists

Dynamic Stabilizers

Stabilizers

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