Il “board press"Is a exercise commonly used in powerlifting, in weightlifting or in bodybuilding to develop the force and muscle mass in the upper body, particularly in the chest, shoulder and neck region triceps.
This exercise involves a special bench called a “board” (literally “table” in Italian) that comes positioned on the lifter's chest while performing the movement.
Index
Muscles trained
The Board press involves precisely the same muscle groups solicited by Flat bench, with particular emphasis on specific groups depending on the inclination of the Board. These muscle groups include:
- Pectoralis major, in particular the sterno-costal bundles
- Deltoid, especially the anterior bundles
- Triceps, with greater stress on the medial head and lateral head
- Anconeus
- Biceps brachii, especially the long head.
Press board execution
- Preparation:
– You will need support, such as a training partner or coach, to perform the board press correctly. This person will need to place the “board” on the top of your chest at different levels, depending on the muscle area you want to target (for example, upper, middle or lower chest).
– Make sure you have access to a regular training bench and a barbell with the desired weights.
- Placement:
– Lie on the bench so that the support (the “board”) is positioned on the upper part of your chest in the chosen position.
– Make sure the support is stable and well positioned, so as to avoid injuries or imbalances during the exercise.
- execution:
– Grab the barbell with one pinch (made with three fingers) slightly wider than your shoulders and lifts the barbell off the supports.
– Slowly lower the barbell towards the support (the “board”) until it gently touches the support.
– Maintain control during this phase, avoiding hitting the barbell against the board.
– Once the barbell touches the support, push up explosively, fully extending your arms. Maintain stability and control throughout the entire push phase.
- Repetitions:
– Perform the desired number of repetitions, keeping in mind your training goal and desired resistance level.
– Make sure you perform your repetitions in a controlled and safe manner.
- End of the exercise:
– When you have completed your workout, be sure to place the barbell securely on the stands to avoid accidents.
Benefits board press
Here are some of the main benefits of the board press exercise:
- Targeted development of weak points: The board press allows you to focus on specific weak points in your upper chest or triceps.
- Increased strength: Since the board press can be used with heavier weights than normal, it helps develop strength in the upper body, particularly in the chest, shoulder and triceps region.
- Variability in training: Including the board press into your training program offers a variation on the traditional bench press. This variety can help prevent workout boredom and further stimulate your muscles.
- Safety: the use of support in the board press can be useful to avoid injuries or excessive overloads in case of failure during the exercise; this makes it a safer option when you want to lift very heavy weights.
- Concentration on the eccentric phase: During the descent of the barbell towards the support, you can concentrate on eccentric (negative) phase of the exercise, which can contribute to muscle hypertrophy and movement control.
- Adaptability for all training levels: The board press can be adapted to meet the needs of lifters of all experience levels, from beginners to advanced, by adjusting the height of the stand and the weight used.
And you, did you know the benefits of the board press? Let us know in the comments!
We have activated a lot of discounts on Amazon: from 30 to 70% on all sports categories! Find everything on our dedicated channel ????