2 Board Bench Press 101 Video Tutorial
0
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The 2 Board Bench Press is a variation of the traditional bench press designed to enhance upper body strength, primarily targeting the chest muscles. This exercise involves the use of two boards placed on the chest, limiting the range of motion and allowing for heavier weights to be lifted safely. In addition to the chest, the secondary target muscles include the shoulders and triceps, making it an effective compound movement for developing overall pressing power. To perform the exercise, a bench, a barbell, and the two boards are required, making it accessible for those with basic gym equipment.
How to Perform
Begin by lying flat on a bench with your back pressed firmly against it, positioning your hands slightly wider than shoulder-width apart on the barbell.
Engage your shoulder blades by squeezing them together and pressing them down into the bench, creating a stable base for your lift.
Take a deep breath to ensure your core is tight and ask your spotter to assist you in lifting the bar off the rack, maintaining tension in your upper back throughout the process.
Once the bar is lifted, allow it to settle over your chest, keeping your upper back engaged and steady.
Inhale deeply as you slowly lower the barbell, bending your elbows while keeping them tucked in to ensure proper form.
Bring the bar down in a controlled motion until it lightly touches the double boards held against your chest by your spotter.
With a strong push, press the barbell back up in a straight path, driving your feet into the ground for added stability and power through your legs while fully extending your elbows.
Continue this motion for the desired number of repetitions, focusing on maintaining form and control throughout each rep to maximize effectiveness and safety.
Tips
Prioritize proper technique over lifting heavy weights; avoiding injuries is crucial for your safety and performance.
Ensure the barbell stays aligned with your wrists and elbows, following a straight upward and downward path. To maintain a straight wrist, grip the bar as low in your palm as possible while still allowing your thumb to wrap around it.
For increased tension in your chest and triceps, consider stopping just short of fully locking out your elbows at the top of each rep.
Don't overly tuck your elbows; a slight tuck during the descent may be beneficial, but you can also apply the cue from Greg Nuckols: “Flare and push” to maintain proper form.
Depending on your goals, a mild arch in your back may be helpful, but ensure that the arch comes primarily from your mid to upper back rather than your lower back. If your lower back starts to cramp during setup, it indicates poor positioning and potential risk of injury.
As you lower the bar, aim for your sternum or just below it, depending on your upper arm length, to maintain a straight line of motion.
While intermediate and advanced lifters may use a thumbless or “suicide” grip, beginners should start by wrapping their thumbs around the bar for safety.
Avoid rolling your wrists back into extension; instead, think about keeping your knuckles facing upward.
Experiment with your grip width; those with longer arms may benefit from a slightly wider grip. If you experience discomfort in the front of your shoulder, try widening your grip, improving scapular retraction, or decreasing the range of motion using floor or board presses.
Squeeze the bar tightly to enhance shoulder stability and maintain control throughout the lift.
Some lifters prefer to tuck their toes while others keep their feet flat to generate better leg drive; try both to see which position provides more power.
Keep your shoulder blades retracted and ensure they do not move during the pressing motion.
The bar should be lowered smoothly and touch your chest without bouncing or using excess momentum.
Focus on pushing your body away from the bar rather than simply pushing the bar up.
Maintaining tightness in your upper back is essential throughout the entire lift.
Ideally, have a spotter assist with the lift-off to help you maintain upper back tension.
Keep your feet stable during the lift, using leg drive by pushing against the floor and engaging your glutes to stabilize your pelvis.
Visualize pulling the bar apart or “bending the bar” to activate your shoulder's intrinsic stabilizers.
Throughout the entire movement, ensure that both your glutes and shoulder blades stay in contact with the bench for optimal stability and support.
How Not to Perform
Avoid Excessive Weight: Do not attempt to lift more than you can handle, as this can compromise form and lead to injuries. Start with lighter weights to focus on proper technique before progressing.
Neglecting Warm-Up: Failing to warm up properly can lead to injuries. Always perform dynamic stretches and lighter sets before attempting your working weight.
Incorrect Grip Width: Don’t set your hands too wide or too narrow on the bar. Experiment with grip width to find a position that allows your elbows to align with your wrists for optimal stability and strength.
Letting Wrists Roll Back: Avoid allowing your wrists to extend backward excessively. Maintain a neutral wrist position to prevent strain and ensure a stronger connection with the barbell.
Lifting with Lower Back: Do not arch excessively from your lower back. Ensure that the arch comes from your mid to upper back, keeping your lower back in a neutral position to avoid injury.
Bouncing the Bar: Never bounce the bar off the boards or your chest; this can lead to uncontrolled movement and potential injury. Always lower the bar in a controlled manner.
Excessive Elbow Tuck: Avoid overly tucking your elbows as you lower the bar. A slight tuck is acceptable, but excessive movement can place unnecessary strain on your shoulders.
Ignoring Upper Back Tightness: Do not neglect maintaining tightness in your upper back. Keep your shoulder blades retracted throughout the lift to ensure stability and support.
Inadequate Focus on Target Muscles: Avoid getting distracted during the lift. Concentrate on engaging your chest, shoulders, and triceps, directing your energy into these muscles rather than allowing it to dissipate.
Using Momentum: Refrain from using momentum to lift the bar; focus on controlled movements for both the descent and ascent to maximize muscle engagement and reduce the risk of injury.
Lifting Your Feet: Don’t lift your feet off the ground during the lift. Keep them firmly planted to maintain stability and generate effective leg drive.
Failing to Communicate with Your Spotter: If using a spotter, ensure you communicate clearly about your needs during the lift. Lack of communication can lead to mishaps or injuries.
Not Adjusting the Boards: Ensure that the boards are positioned correctly against your chest before starting the lift. Improper placement can lead to instability and ineffective movement patterns.
Ignoring Breathing Technique: Avoid holding your breath during the lift; practice proper breathing techniques to maintain intra-abdominal pressure and support throughout the movement.
Disregarding Recovery: Don’t skip recovery days or rush through sets. Allow adequate time for muscle recovery to prevent overtraining and injuries.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
