Bench Press Training with Boards
Every weightlifter/bodybuilder/powerlifter will be stronger on one of the big four compound movements than the others. The advent of using pressing boards to work through sticking points on bench-press has been done for years. There are many additional devices that a bench-presser can use to increase his/her 1RM.
From a bench-press training shirt to chains and bands, the choices are endless, however training with boards is probably the most effective way of breaking through a sticking point in your own bench-press. Top professional bench-press experts find that training the press in small increments gets faster gains.
For example, some people stall out at 2" or 4" inches from their lockout position which can actually be an area that you can specifically focus on when using pressing boards. It all depends on where your specific sticking point is on your own bench-press, because devices like a bench-shirt help more with sticking points at the bottom of the bench-press.
Improving the bench-press max needs help, especially when using benching boards because you need someone to help put the board or boards on your chest before you press. Top professional bench-press experts get huge gains from using pressing boards because they might have used devices like a bench-shirt to strengthen their bottom press.
The bottom line is that using pressing boards to break through a training plateau or sticking point works because it allows you to easily concentrate on specific sticking points in a very measurable way. It is important to note that when comparing board pressing to pin presses or rack presses, it is NOT the same thing.
When your sticking point is more than 3" below your full extension, using the board press is your best option. The beauty when using a board press is that you're able to use heavier weights than your previous full range press, and STILL create a good positive and a negative motion on the press, building muscle and strength.
When using pressing boards, the lifter would set up his/her bench-press exactly the same way with an arched back, and feet on the ground. The grip should be about three inches narrower than your normal grip. The barbell is then taken at full extension, arm's length and then lowered to touch the board.
Lowering the barbell towards the board needs to be under full control, forcing the barbell to follow its normal bar path. When the barbell just gently touches the board, you should pause on the board, resting the full weight of your barbell on the board. After the pause, you then press back to the lockout position.
For more information checkout Increase Your Bench Press Fifty Pounds in Ten Weeks
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