Board presses - questions

[mekannik]

To all the powerlifters/lifting veterans out there - - -

Do you recommend board presses (thinking of 2 & 3 board presses) for the non-shirted lifter? Have done almost 16 weeks of full ROM close grip work (do not wide bench) and have tried floor presses and rack presses in the past. The biggest difference I can note is the inability to contract the upper back on floor presses. As for rack presses - not sure how analogous they are to board presses.

Was thinking of picking up some 2x6's @ Lowe's and gluing velcro to them for securing during stacking. Just have to figure out to keep them on my chest during the lift.


Thanks for any input.

 

[Chambewy20]

The use of boards for non-shirted can work I beleive, mainly on the lower end of your stroke.

If your sticking point is any where from 2-4 inches off your chest, yes I beleive a one or a two board can work to address it, just change accordingly when your sticking point moves. I also beleive 4 or 5 boards can be beneficial for getting used to the weight more than working on your lockout but i really can't hurt. I personally don't do lockouts with a shirt on ever, defeats the purpose and think if nothing else it helps you get used to the compression of max weights, how it sinks you further in the bench, sinks further down into your hands, helps a lot with newbies getting used to the weight.

See how it goes...

p.s. as for not having someone to hold your boards, I use bands choked around dumbells but have also been cracked in the mouth when pressing more than once, use a couple of guys if you can...

 

[Devastation]

absolutely they will work for the raw lifter. make the bottom board 2 1/2 times longer then the other boards so someone can hold it bro. i would never train alone on bench, anything else yes, but not bench

 

[Ish]

Board presses are great for tri strength. I would recommend them for a raw lifter. Boards to rack presss are a bit different. Boards sink in a bit and give you a more natural feel and rack presses are more static and generally started from the bottom position.

 

[mekannik]

So if my 'sticking' or hitch point is 4-6" off my chest, would board work still be applicable? Seem to have no problem getting weight started, it is my transition/lockout that is holding me back.

 

[Devastation]

boards and speed work will help that sticking point

 

[Illuminati]

So if my 'sticking' or hitch point is 4-6" off my chest, would board work still be applicable? Seem to have no problem getting weight started, it is my transition/lockout that is holding me back.

yes, they can help. but train a point just under your sticking point. so if you are sticking at 4-6" off your chest, then do 2 board presses (two 2x6" = 3")

sound like you need to strengthen your tri's. work your bench with a close grip, if you dont already. and hit up some other heavy tri work.

 

[fortunatesun]

Another way to use boards if you don't have a partner or bands is to wear 2 shirts and stick the boards between. A snug fit will hold it in place OK, though, as others have said, using a partner works best.