How to create a Board Press
- 10-20-2009, 02:31 AM
How to create a Board Press
ok well lets start off i bench 265 max. I weigh 170-180 range. I never have done board Press. Ive used floor press and pin press. Ive finally got my bench to the point where i start the lift by using my lats to get it off my chest and got the form down all that good stuff. I really want to incorperate board presses because my lockout feels weak.
Board Press - Bench Press Board Presses
this website shows how to make 2-6 board's. It says six is recomended for longer arms which i have real short arms so i dont need that. Im also thinking of skipping out on the 5 board because my bench isnt nearly that strong to need to work on that short of a ROM and if i really needed to pin presses would do... but i got a couple ?s
1.Does anyone really think id need a 5 board or 6 board?
2. the article says 4 2 x 6 boards 10 ft long is all i need. Now if im not doing a 5 or 6 board. I will only need 2 4 x 6 of 10 ft. It says cut 3 36 inch pieces of wood and cut 18 inch pieces to put on top. so i can just do this right
one 36 inch piece, and one 18 inch piece taped with duct tape is a 2 board
one 36 inch piece and two 18 inch pieces taped is a 3 board
id love help by tommorow thanks in advance guys
- 10-20-2009, 09:37 AM
If you have instruction on how to make the boards, just follow the instructions. There's really no need for a 5 or 6 board if you aren't pretty tall or have really long arms. We never use anything over a 4 board.
10-20-2009, 05:16 PM
I made boards. I just cut 4-18" pieces of 2x6 and bought some industrial strength velcro. That way the whole 4 board fits in my gym bag, and I can switch from a 1 up to 4 board depending on what I'm doing. I also fashioned a velcro strap to go behind my back to hold them in place since I train alone.
I posted a link somewhere on how I did it w/pics. I'll see if I can find it. But this works pretty well for me.
10-20-2009, 06:35 PM
thanks guys.. I made a 1-4 board for $11 !!
i got 3 36' pieces of 2 x 6 and 6 18' pieces. so i got a 2,3,4 board. I figured a 5 board and 6 board would be too much but i got 2 pieces that i will just use velcro with if I do need a 5 or 6 board thanks guys
10-23-2009, 02:57 AM
10-23-2009, 02:58 AM
But in all seriousness, i hate board for raw benching. I have always felt they were pretty much useless. But that may just be me.
10-23-2009, 01:54 PM
10-23-2009, 09:09 PM
hmm dave tate 6 week program had board presses and i dont think it was geared for a shirted lifter.. but anyways im doing them because my lockout is my struggle now not off my chest... Yet i can do db extentions with 100-110 dumbells i can reverse grip a good amount in smith machine and flat bench. I do tons of volume and weight for pulldowns. so im trying board presses.
its just when i bench its like 2 seperate parts. one from chest to 1/2 way up.. then a lockout. when i max this is great but for explosiveness and reps it sucks..
i wanna be able to bang out reps with rythym like u see in the nfl combine. so i figured id give board presses a try... they only cost 11 bucks i mean thats like a meal at mcdoanlds lol
10-24-2009, 08:34 PM
Raw benchers should be using board presses as accessory work, not your main ME lift. I do them after speed benching, 2 & 4 board presses for singles or triples. They're extrememly effective at getting you used to handling heavier weights that you can't necessarily press off your chest.
10-25-2009, 03:11 PM
as far as board press i do that on my 2nd bench day of the week. Tates program has 2 x 5 for 2 weeks then 2 x 3 for the next two. I think i felt my lockouts improve slightly today after board pressing wednesday. so far it feels like board presses help with unracking it bringing it down and helping lockout..
10-26-2009, 04:11 PM
Yes I bench raw. If you're going to cycle in a board press for your ME movement, I'd stick to a 2 board (since that's where most people's sticking point is). Other than that I'd stick to CGBP or floor presses. If you're weak off the bottom, you could try inclines or wide grip bench too. Inclines have absolutely no carryover for me though, so I never do them.
10-26-2009, 11:08 PM
10-27-2009, 10:58 AM
Yep, I think they'd be fine. They all have good carrover for me. I don't do a traditional westside split either. I bench every week and cycle weights up in 4 week waves. I do the other stuff like boards, floors and CGs as accessory work in the 3-6 rep range after my bench or de bench.
10-27-2009, 12:01 PM
yea i feel like the best results i get for bench are when i do a heavy accesory day like heavy pin press, floor press, rack lockouts etc...i feel like the boards work too im gonna try to up my sets tommorow 235 x 5 and 245 x 5 im feeling a 270 max soon..
and btw have u ever used ammonia capsules b4 max attempts?
10-27-2009, 12:38 PM
A buddy brought some to my last meet and I tried a couple, didn't really get anything out of them. But I haven't tried them enough to really have an opinion either way. I'm not one to get all 'psyched up' before a lift either, it's just not my thing.
10-27-2009, 12:50 PM
hmm if i order that belt i might try some cant hurt b4 a max DL attempt because then i get pumped haha.. i guess its worth a try.
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