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Barbell Bench Press with 3 board

Barbell Bench Press with 3 board

The Barbell Bench Press with a 3 board is a powerful upper body exercise that primarily targets the chest, shoulders, and triceps. It is a variation of the traditional Barbell Bench Press and provides an added challenge by restricting the range of motion. To perform this exercise, the 3 board, which is a platform or board of specific thickness, is placed on the chest, limiting how far the barbell can descend. This reduced range of motion allows individuals to handle heavier weights, making it an excellent option for those looking to build strength and muscle mass. By incorporating the Barbell Bench Press with a 3 board into your workout routine, you can effectively target specific areas of the chest, such as the upper chest or triceps, depending on the board's placement. This exercise is commonly used by powerlifters and advanced athletes to enhance their bench press strength and break through plateaus. To ensure proper execution and maximize the benefits of this exercise, it's crucial to maintain proper form, breathe consistently throughout the movement, and use a weight that challenges you without compromising your technique. Additionally, it is important to warm up adequately before attempting this exercise to prevent injury. Including the Barbell Bench Press with a 3 board in your training regimen can add variety and intensity to your upper body workouts and help you reach your strength and muscle-building goals. Always remember to gradually increase the weight as your strength improves and push yourself safely within your limits for optimal results.


  • Lie flat on a bench with your feet flat on the floor and your back pressed against the bench.
  • Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
  • Lift the barbell off the rack and hold it with your arms extended directly above your chest. Keep your elbows slightly bent.
  • Lower the barbell down towards your chest, while maintaining control and keeping your elbows at a 45-degree angle from your body.
  • When the barbell lightly touches your chest, push it back up to the starting position by extending your arms.
  • Repeat the movement for the recommended number of repetitions.

Tips & Tricks

  • Focus on proper form and technique to ensure that you are targeting the intended muscles effectively.
  • Gradually increase the weight you are lifting to continually challenge your muscles and promote progress.
  • Incorporate variations of the exercise, such as incline or decline bench press, to work different areas of the chest and shoulders.
  • Ensure a balanced muscle development by also incorporating exercises that target the back muscles, such as rows or pull-ups.
  • Include other compound exercises, like squats and deadlifts, to gain overall strength and improve your bench press results.
  • Make sure to warm up properly before starting your bench press workout to avoid injuries and improve performance.
  • Pay attention to your breathing technique, exhaling during the lifting phase and inhaling during the lowering phase of the exercise.
  • Allow for adequate rest and recovery between workouts to allow your muscles to repair and grow.
  • Consider incorporating accessory exercises, like tricep dips or chest flyes, to further enhance your bench press strength and muscle development.
  • Maintain a healthy and balanced diet to support your fitness goals and provide your body with the necessary nutrients for muscle growth.


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