Why You Should Be Board Pressing
Brian Carroll April 28, 2014 10/20/Life, Articles, Bench, Board Pressing, Book, Brian Carroll, Coaching, CrossFit, Motivation, Powerlifting, Programs, Strength Training
By Brian Carroll
To build a big bench press, you need to work your pressing from a variety of different angles, grips, and setups. Today, we’re going to look at board pressing—another powerlifting technique you see people doing everywhere, in one variation or another. Walk into any commercial gym in America these days, and you’ll see people doing partial lifts—whether they know what they’re doing or not. Where’d all this stuff come from?
Certain techniques are like “dirty little secrets” in the fitness industry, and board presses fall into that classification. It’s like all the gurus find a bunch of shit that works, and say, “Hey, let’s all pretend this didn’t originally come from powerlifting, okay?”
Powerlifters know, though. We know why you’re doing partial lifts, and we know where you got the idea from, even if nobody else seems to. Don’t worry, though. We’re not going anywhere. We, the people who actually know how the f**k to lift weights, will be here whenever you need more ideas to steal—so drag your sleds, work your posterior chain, and do your partial lifts. We’re happy to have provided the ideas for you.
Chairman of the Boards
Anyway, everyone wants a big bench, and board pressing is a hidden gem of an assistance move that’ll help you get one, quickly. Board pressing will help you build more triceps and lockout power, and it’ll allow you to get used to loads you typically wouldn’t be able to handle. This is also a great way to keep your bench press strong while working around pec and shoulder injuries.
Try board pressing over 400 a few times, and you won’t believe how light 350 will feel the next time you try it on the full range bench press. This is as much mental as it is physical. The weight, literally, will feel as a light as a feather to you. That’s the feel you’re looking for, on the days where you take your 1-RM. You want everything to feel that light, and getting used to these kinds of overloads is a great way to promote that kind of psychological advantage.
How To Work Them In
To get started with any kind of board pressing, I suggest performing your normal bench workout for the day, then supplementing with some lockout work. As it relates to the 10/20/Life program, board pressing is absolutely perfect for addressing your weak points, because you can zero in on the exact points in your range of motion where you’re weak.
If you’re fortunate enough to train in a gym that actually has dedicated boards, each board is approximately 1.5” thick. If you’re consistently missing at the top of your range of motion when you bench, you’d use a 4 or 5-board. If you miss in the middle, you’d tend more toward a 3-board. If you’re the kind of bencher who can always complete a lift if you get it at least halfway up, you want to go with a 1 or 2-board.
If you’re always missing directly off your chest, however, anything other than a 1-board probably won’t be much use until you address your form and leverages. Remember, there’s no substitute for perfect form, so in this case, your best bet would be to refer to the form and technique cues section in 10/20/Life to fix any issues you have.
Not everyone can train with a partner to hold the boards, but if you’re training by yourself, you can still board press by strapping the board to your chest with a mini-band. As you lie down on the bench, make sure the board is straight, and firmly attached to your body.
Do not sink the board into your chest or bounce it. Instead, lightly tap or touch it, and then explode. Lower the board in a controlled motion, and touch the board directly in the middle—again, without sinking or heaving the bar. To get this right, adjust the board either toward your belly or your throat.
If boards aren’t an option, your first move should be to change gyms. If you can’t do that, use a power rack and adjust the spotter bars to the correct positions to address your weak points—adhering to the same rules when lowering the bar, and not bouncing it.
Varying Grip Styles
Again, we’re working on your weak points here, so the grips you’ll be using will depend on where you’re missing. If you’re a medium-framed lifter who uses a medium grip, use a close grip with your board pressing on some days.
This, however, can always vary. Typically, a lifter with lockout issues will board press with a close grip, while someone who misses right off their chest would be better served by using a wider grip. A close grip would entail moving your hand about 2” close to the smooth part of the bar, and a wide grip would have your hands 2” further out.
You can also do any of these variations as a main movement on your bench days, done either for reps or for singles. Play with all the different variations here, extending or shortening your range of motion to give yourself a break from doing the same old crap all the time.
Putting It All Together
None of this is rocket science, but adding a few little custom twists to the basics seems to work wonders for just about everyone. Your offseason programming is time to work stuff like board pressing in, because that’s when you’ll have the time to experiment with things to see what works for you.
I’ve said this many times at this point, but the main premise of10/20/Life is analyzing your weak points, and then addressing them. This is a fairly straightforward process, but it takes time to figure out the exact movements that’ll give you the proper training effect. With that in mind, board pressing could be just the thing to turn you into a world class bench presser.
About the Author
Brian Carroll Facebook Twitter Google+ Brian has been a competitive powerlifter since 1999 when he broke into the sport with bench-only competitions. In 2004, within a year of his first full power meet, he finished second at the WPC Worlds in the open class as a junior – totaling 2000 pounds. Since then, Brian has recorded numerous top-two finishes including the XPC Finals, WPC Worlds, WPO Finals, APF Seniors and the IPA Pro-Am. For the past six years, Brian has consistently added 90+ pounds to his total each year, going from 1752 to 2730 over this span. Brian is self – employed as a licensed personal trainer and massage therapist in Jacksonville, FL. Currently, Brian works full-time from 10/20/Life HQ and runstentwentylife.com, briangcarroll.com and of course Powerrackstrength.com - home of some of the strongest and most diverse athletes you'll find anywhere. Brian holds and has held multiple all-time world, national, American and state records in the 220, 242 and 275 weight classes. Brian is one of only a select few to ever hold a pro total in 3 different weight classes. He’s also one of only a handful of lifters to ever be ranked in the top 10 in 3 classes at the same time. He currently lifts at 242 and is currently ranked 1st in the world for his total of 2600. His current goal is to achieve a number 1 all-time total & squat in the 242 class by putting it all together at the 2015 Arnold XPC. Best official lifts: 220 – 1030 Squat, 633 Bench, 755 Dead – 2375 TOT –10th alltime 242 – 1064 Squat, 785 Bench, 771 Dead – 2600 TOT — 3rd alltime 275 – 1185 Squat, 785 Bench, 800 Dead – 2730 TOT – 3rd alltime Brian has trained with Team Samson Powerlifitng of Jacksonville, FL for over 11 years now. Team Samson is the home of some of the top lifters in the nation. Mainstay training partners of Team Samson have been Adam Driggers (founder), Tony Garland, and Clint Smith. Newer recruits are Keith Price, Filipe Gusmao, and Conrad Dove. They train in Adam Driggers’ Gym, which is made up of the best powerlifting equipment around, enabling them to train at the highest level possible. Brian is available for seminars, consults, programming, coaching, diet and supplement guidance. www.powerrackstrength.com