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Barbell Board Press

AdvancedStrengthTier T4

Lie on a flat bench and hold the barbell at arm's length above a stack of boards on your chest. Lower the bar to touch the boards and pause. Then press it explosively up to full lockout.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

barbell, bench

Gym

  • barbell + weight bench (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie flat on the bench with the wooden boards over the chest.
  • Unrack the bar and set a tight arch with the shoulder blades retracted.
  1. He lies on the flat bench with the board stack across his chest, the barbell held at arm's length above the boards, his shoulder blades pulled tight.

    Step 1 of 5

    Unrack the bar and hold it at arm's length above the board stack, arch tight and shoulder blades retracted.

  2. The bar is lowering under control in a straight path toward the board stack on his chest, the arch and retraction held.

    Step 2 of 5

    Lower the bar under control toward the board stack.

  3. The barbell rests touching the top of the board stack, paused, his arch and tightness fully held.

    Step 3 of 5

    Let the bar touch the boards and pause momentarily.

  4. He has driven the bar explosively back to arm's length, both elbows at full lockout above the board stack.

    Step 4 of 5

    Press the bar explosively upward to full elbow lockout.

  5. He lies on the flat bench with the board stack across his chest, the barbell held at arm's length above the boards, his shoulder blades pulled tight.

    Step 5 of 5

    Unrack the bar and hold it at arm's length above the board stack, arch tight and shoulder blades retracted.

Safety Information

Unrack the bar, keep a tight arch with shoulder blades retracted, lower until the bar touches the boards, pause, then press explosively to lockout. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Keep the board stack, the touch-pause and the explosive lockout. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.