Using boards for bench..why and how?

[Aztech]

Can someone pls explain the usage of boards?
Obviously it narrows your range of motion so you can work a heavy weight. Assume you work 405LBs at 4 boards, then you move to three a week later and two and eventually not need boards, right? Is this the theory?

Approx how many lbs does one board equal? Example, i can bench 315 raw, no boards. So i work three boards, what kind of weight would i work with? 355?

 

[Starkraven]

That is not the theory at all. It is used to train the upper end of the bench. Much like rack deads are used to train the upper end of the DL. Everyone has a sticking point in the 3 lifts, whether its the hole for squats, upper end for bench, etc. So people train that sticking point. For instance i had trouble getting my deads off the floor so i focused on training my hams with stiff leg deads and i managed to break my personal record by a whole lot.

 

[pullinbig]

boards can be usd to work different sticking points in your bench. however they are primarily used by equipped (shirted) benchers to work on lockout strength.

 

[Soul Rebel]

With board work, is it straight reps, or a paused set? I've been thinking of adding these into my routine when my bench stalls out, but I would have to do these in a power rack, not with boards.

 

[Aztech]

thanks guys...my sticking point is the bottom, no need for boards..no shirt work here, not that big. Again, thanks!

 

[NXG+]

With board work, is it straight reps, or a paused set? I've been thinking of adding these into my routine when my bench stalls out, but I would have to do these in a power rack, not with boards.

wont work bud. The technique on board is such that the bar kinda hits the board, your chest soaks in a bit of the pressure then you slam it up and back.

The pins in a rack wont allow this, but you could definately do some pin presses from your weak point which could help. Where do you fail your reps and i might be able to suggest other excersises...i find pin presses very hard on the joints.

 

[Button Buck]

wont work bud. The technique on board is such that the bar kinda hits the board, your chest soaks in a bit of the pressure then you slam it up and back.

The pins in a rack wont allow this, but you could definately do some pin presses from your weak point which could help. Where do you fail your reps and i might be able to suggest other excersises...i find pin presses very hard on the joints.

Not to jack the thread but I have the same problem. My bench, whether its incline or flat, stalls exactly when my arms are at 90 degrees if that makes sense (maybe 8-10" I gues?). Its more of a wall than a sticking point. Trouble is I fly solo at the gym, no one to help hold boards on my chest. I was thinking of doing some stuff in the rack to help but haven't even bothered. What is your diagnosis?

 

[Aztech]

smith machine with starting point or you "wall" would be what I would do in your case. Then again, i saw your pics, your a lot more jacked then me so i'll shut the fuck up now.

 

[Furix]

why hold boards on chest when you can stick them under your shirt?

 

[BIGFOOD]

wont work bud. The technique on board is such that the bar kinda hits the board, your chest soaks in a bit of the pressure then you slam it up and back.

The pins in a rack wont allow this, but you could definately do some pin presses from your weak point which could help. Where do you fail your reps and i might be able to suggest other excersises...i find pin presses very hard on the joints.

these pin presses.. are they also known as rack bench? some power lifter suggested to do some of these to get me over the 345 hump i'm stuck on.

 

[Starkraven]

why hold boards on chest when you can stick them under your shirt?

HAHAHHAHA LOL!!

 

[Starkraven]

these pin presses.. are they also known as rack bench? some power lifter suggested to do some of these to get me over the 345 hump i'm stuck on.

yea you can set them on different points but is generally made to work your lockout strength. you can also have 2 sets of pins setting them above the lower ones and tapping them.

 

[AngryMuscles]

Pause Bench, Aczech! U Can't Go Wrong With That

 

[Aztech]

Pause Bench, Aczech! U Can't Go Wrong With That

I put the weight on my chest everytime, down ever so slowly and the slightest pause at the bottom. It drives me nuts to watch people do all this half rep crap. Must be for a pump or something.

 

[AngryMuscles]

try longer pauses and try to bring bar down in a faster pace since slow pace is a waste of energy as roccodart put it. kinda like shirt work he say

 

[Aztech]

try longer pauses and try to bring bar down in a faster pace since slow pace is a waste of energy as roccodart put it. kinda like shirt work he say

I get your points but i'd rather not take a chance on smashing my chest. i also don't do shirt work...not near that point yet

 

[NXG+]

Not to jack the thread but I have the same problem. My bench, whether its incline or flat, stalls exactly when my arms are at 90 degrees if that makes sense (maybe 8-10" I gues?). Its more of a wall than a sticking point. Trouble is I fly solo at the gym, no one to help hold boards on my chest. I was thinking of doing some stuff in the rack to help but haven't even bothered. What is your diagnosis?

My diagnosis, friend, is either a weak tricep and lockout strength - problem A, or poor transition from shoulders to triceps pushing - problem B.

Problem A - In that situation mate id use floor presses, you can do them safely on your own and, depending on your lever lengths, they may well mimic your sticking point exactly

Heres a pic, this bird has chains, but its basically the same idea:

Problem B - Is mainly technique based. You need speed to blast through the transition from shoulders to triceps. On yourbench presses concentrate on blasting the bar off your chest after its touched. Push your feet HARD into the floor, developing torque through your glutes and back. If you're a BB'er then i wouldnt go as far as suggesting an actual 'speed day' but just hammer all your reps as fast as possible on the concentric. This will mean the warm up reps will FLY up. Thats good, it'll help you develop speed.

 

[NXG+]

these pin presses.. are they also known as rack bench? some power lifter suggested to do some of these to get me over the 345 hump i'm stuck on.

I dont know...maybe? I dont like pin presses for much range of movement they tend to hurt my shoulders. Good for working lockout though.

HAHAHHAHA LOL!!

I stick boards up my shirt too! Quiet gym sometimes.

i fail my bench on the chest

Indicates weak lats mate, though its obviously the biomechanically weakest point too.

 

[Aztech]

lats are being worked hard, thanks

 

[Soul Rebel]

wont work bud. The technique on board is such that the bar kinda hits the board, your chest soaks in a bit of the pressure then you slam it up and back.

The pins in a rack wont allow this, but you could definately do some pin presses from your weak point which could help. Where do you fail your reps and i might be able to suggest other excersises...i find pin presses very hard on the joints.

The initial press (bottom) is usually my sticking point. If i can get it past that, I don't ever remember failing, as my triceps are decently strong.