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Barbell Bench 1-Board Press

Strengthen your bench press! The 1-Board Press isolates your upper chest & triceps, building explosive power. A must for serious lifters!

The Barbell Bench 1-Board Press is a compound exercise that mainly works the chest, with help from the shoulders and triceps. You'll need: barbell or exercise bench or weight plates.

Mr. Grey
JustGains_XY
@JustGains_XY

Required Equipment

Barbell
Barbell
Exercise Bench
Exercise Bench
Weight Plates
Weight Plates

Barbell Bench 1-Board Press Muscles Worked

Primary

Chest (pectoralis major, sternal head); Upper Chest (pectoralis major, clavicular head)

Secondary

Front Shoulder (anterior deltoid); Triceps (triceps brachii)

Barbell Bench 1-Board Press Variations and Alternatives

How to do the Barbell Bench 1-Board Press

  1. Place a bench inside a power rack and adjust the safety bars to an appropriate height.

  2. Place the desired amount of weight on the barbell, then secure the weights with collars.

  3. Lie down on the bench with your eyes under the bar. Plant your feet firmly on the ground.

  4. Grab the barbell with a grip slightly wider than shoulder-width, wrapping your thumbs around the bar.

  5. Have a spotter place the 1 board on your chest. This should be a wooden board of a specific thickness, usually about 1.5 to 2 inches.

  6. Lift the bar from the rack with straight arms, holding it directly above your chest.

  7. Lower the barbell slowly and in control down to the board on your chest.

  8. Once the bar touches the board, drive the bar back up to the starting position, fully extending your arms. This counts as one repetition.

  9. Repeat for the desired number of reps and sets, ensuring that each time the barbell descends, it touches the board before pressing up.

  10. When finished, safely rack the barbell back onto the power rack and remove the board from your chest.

Make sure to maintain proper form throughout the exercise to avoid injury and ensure the effectiveness of the workout. It's also beneficial to have a spotter, especially when lifting heavier weights.

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Barbell Bench 1-Board Press FAQs

What muscles does the Barbell Bench 1-Board Press work?

The Barbell Bench 1-Board Press mainly works the chest, with help from the shoulders and triceps. The main muscles are the pectoralis major.

What equipment do you need for the Barbell Bench 1-Board Press?

Barbell or exercise bench or weight plates.

Is the Barbell Bench 1-Board Press a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the Barbell Bench 1-Board Press go on?

It belongs on push day in a push/pull/legs routine.

What are some Barbell Bench 1-Board Press variations and alternatives?

Similar exercises include the Barbell Explosive Bench Press, Barbell Pin Chest Press, Barbell Weighted Chain Bench Press and Barbell Band Bench Press.

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