Barbell Bench Press with 2 board
- Zielmuskel
- —
- Equipment
- Barbell
- Körperregion
- Chest
- Typ
- Strength
The barbell bench press with 2 board is a partial-range chest press that works the pectorals, front deltoids, and triceps, with the triceps especially emphasized. Two stacked boards (about 3 inches) rest on your chest so the bar stops short, shortening the range of motion to overload the lockout and upper portion of the press. It is a popular accessory for building pressing strength past your sticking point.
Barbell Bench Press with 2 board: So führst du sie aus
- 1Have a partner or training tool hold two stacked boards (about 3 inches total) flat on the middle of your chest.
- 2Lie flat on the bench with your eyes under the bar, plant your feet, and pull your shoulder blades down and together.
- 3Grip the bar slightly wider than shoulder-width, wrapping your thumbs fully around it so it sits over the base of your palms.
- 4Unrack the bar and hold it locked out directly over your chest with your arms fully extended.
- 5Lower the bar under control, keeping your elbows tucked at roughly a 45–75° angle, until it touches the top board.
- 6Pause briefly on the board without sinking into it or losing upper-back tension.
- 7Press the bar back up explosively until your arms are fully extended again.
- 8Complete your reps, then re-rack the bar safely and remove the boards.
Technik-Tipps
- Use the board pause to train an aggressive lockout drive — pause fully, then press hard off the board.
- Keep your shoulder blades retracted and upper back tight on the board so you stay stable and don't lose your pressing base.
- Treat the boards as a hard stop, not a bounce surface — control the bar down and let it settle before pressing.
- Because the range is shorter, you can usually handle more weight than a full bench press, so use a spotter or rack safety arms when going heavy.
Häufige Fehler
- Bouncing the bar off the boards to rebound the rep, which removes tension and risks losing control of a heavy load.
- Letting the boards shift or sit unevenly on the chest, which makes the bar path inconsistent and unsafe.
- Flaring the elbows out to 90°, which adds unnecessary stress to the shoulder joint.
- Lifting the hips off the bench to force the bar up, cheating the rep and straining the lower back.
Häufig gestellte Fragen
What muscles does the barbell bench press with 2 board work?
It works the chest, front deltoids, and triceps, like a standard bench press. The shortened range puts extra emphasis on the triceps and the lockout portion of the press.
What is a 2-board press for?
The two stacked boards (about 3 inches) stop the bar short of your chest, limiting the range of motion. This lets you overload the top half of the press to build strength through your lockout and sticking point.
Should I bounce the bar off the boards?
No. Lower the bar under control, let it settle on the top board, then press up. Bouncing removes muscular tension and makes a heavy bar hard to control safely.
How many sets and reps should I do?
As a strength accessory, 3–5 sets of 3–6 reps works well. Because the range is shorter, you can load it heavier than your full bench press.
