Barbell Bench Press with 1 board

The Barbell Bench Press with 1 board is a popular exercise that targets the muscles of the chest, shoulders, and triceps. This exercise is an excellent choice for those looking to increase upper body strength and build muscle mass. The 1 board refers to the use of a board placed on the chest to limit the range of motion during the exercise. This modification helps to target and activate the chest muscles more effectively. By limiting the range of motion, it allows you to handle heavier weights and place more emphasis on pushing power. To perform the Barbell Bench Press with 1 board, you will need a barbell and a sturdy bench. Start by lying flat on the bench with your feet firmly planted on the floor. Grip the barbell with a wide grip, slightly wider than shoulder-width apart, and unrack it from the rack. Lower the barbell down to the board, allowing it to lightly touch your chest, and then push it back up to the starting position, keeping your elbows slightly tucked in. Remember to maintain proper form throughout the exercise, keeping your core engaged, and avoiding excessive arching of the back. It's important to start with a weight that challenges you but allows you to maintain proper form. Gradually increase the weight as you become stronger and more comfortable with the movement. Including the Barbell Bench Press with 1 board in your workout routine can help you develop a stronger and more defined upper body, improving your overall strength and muscularity. As always, it's essential to listen to your body and work within your capabilities to prevent injury and achieve optimal results.

Instructions

• Start by lying flat on a bench with your feet flat on the ground.
• Grab the barbell with an overhand grip, slightly wider than shoulder-width apart.
• Hold the barbell at arms' length above your chest, with your arms fully extended and elbows locked.
• Lower the barbell slowly towards your chest, keeping your elbows tucked in close to your body.
• Pause briefly when the barbell touches your chest, and then press it back up to the starting position.
• Repeat for the desired number of repetitions.
• Make sure to maintain proper form throughout the exercise, keeping your back flat against the bench and engaging your chest and triceps muscles.

Tips & Tricks

• Focus on maintaining proper form and technique throughout the exercise for maximum effectiveness.
• Gradually increase the weight to progressively challenge your muscles and promote strength gains.
• Include a proper warm-up routine to prepare your body for the exercise and reduce the risk of injury.
• Engage your core muscles and keep your shoulder blades retracted for stability and optimal muscle recruitment.
• Breathe in during the eccentric (lowering) phase and breathe out during the concentric (pushing) phase for better control and stability.
• Don't forget to rest and recover between sets to allow your muscles time to repair and grow.
• Incorporate variations of the exercise, such as incline or decline bench press, to target different angles of your chest and stimulate muscle growth.
• Pair the barbell bench press with additional exercises targeting the supporting muscles, such as shoulder press and tricep dips, for a well-rounded upper body workout.
• Ask for a spotter when lifting heavy weights to ensure safety and assist you in completing the exercise properly.
• Stay consistent with your training routine and gradually increase the intensity to see long-term progress.