Maximizing Results: Board Press vs Bench Press for Athletes and Bodybuilders

The bench press is a staple exercise for anyone looking to build upper body strength and muscle. But what about the board press? This lesser-known variation offers unique benefits and challenges. In this comprehensive guide, we’ll break down the board press vs bench press, exploring their mechanics, advantages, disadvantages, and how to incorporate them into your training program.

Understanding the Mechanics

Both the board press and the bench press target the same primary muscle groups: the chest, shoulders, and triceps. However, their differences lie in the mechanics and the resulting training stimulus.

Bench Press:

• Starting Position: The barbell rests on a rack, and you lie on a bench with your feet flat on the floor.
• Range of Motion: The barbell travels from a lowered position to full lockout, allowing for a full range of motion.
• Emphasis: The bench press emphasizes the eccentric (lowering) phase of the lift, which can help build muscle and strength.

Board Press:

• Starting Position: The barbell is placed on a board, typically positioned at the bottom of the range of motion, reducing the distance the barbell travels.
• Range of Motion: The board press uses a shorter range of motion, focusing on the concentric (lifting) phase of the lift.
• Emphasis: The board press emphasizes explosive power and strength at the bottom of the lift, where you’re weakest.

Benefits of the Board Press

The board press offers several unique advantages over the traditional bench press:

• Increased Strength: By eliminating the eccentric phase, the board press allows you to lift heavier weights, promoting increased strength and power.
• Improved Explosiveness: The shorter range of motion forces you to generate more explosive force from the bottom position, enhancing power output.
• Reduced Risk of Injury: The reduced range of motion can be beneficial for individuals with shoulder issues or those recovering from injuries.

Benefits of the Bench Press

While the board press offers unique advantages, the bench press remains a valuable exercise with its own set of benefits:

• Full Range of Motion: The full range of motion allows for greater muscle activation and development, promoting overall muscle growth.
• Enhanced Muscle Growth: The eccentric phase of the bench press is crucial for muscle hypertrophy, leading to increased muscle size.
• Versatility: The bench press can be performed with various variations, allowing for greater customization and targeting specific muscle groups.

When to Choose Board Press vs Bench Press

Choosing between the board press and the bench press depends on your individual goals and training needs.

Choose the board press if you:

• Want to increase strength and power.
• Need to reduce stress on your shoulders.
• Are looking for a challenging variation to break through plateaus.

Choose the bench press if you:

• Prioritize muscle growth and overall development.
• Want to work through a full range of motion.
• Are new to weightlifting and want to build a solid foundation.

Incorporating Board Press and Bench Press into Your Training Program

You can effectively incorporate both the board press and bench press into your training program by:

• Alternating: Use the board press as a supplemental exercise to your bench press routine.
• Periodization: Implement the board press during specific training phases, such as powerlifting phases, to improve strength and explosiveness.
• Focus on Progress: Track your progress with both exercises to determine which one is more effective for your individual goals.

Beyond the Bench: Exploring Board Press Variations

The board press is a versatile exercise with several variations that can further enhance your training. These variations target different muscle groups and offer unique challenges:

• Close-Grip Board Press: This variation targets the triceps more effectively, promoting increased strength and muscle growth in the triceps.
• Incline Board Press: This variation emphasizes the upper chest and front deltoids, promoting muscle growth and strength in these areas.
• Decline Board Press: This variation targets the lower chest and serratus anterior, promoting muscle growth and strength in these areas.

The Final Verdict: Finding Your Optimal Approach

The choice between board press and bench press ultimately comes down to your individual goals and training needs. Both exercises offer valuable benefits and can contribute to your overall strength and muscle gains. Experiment with both variations and find the approach that best suits your goals and helps you achieve optimal results.

Frequently Asked Questions

Q: Can I use the board press to improve my bench press performance?
A: While the board press won’t directly improve your bench press performance, it can help you build strength and explosiveness in the bottom portion of the lift, which can indirectly translate to better bench press performance.

Q: How often should I use the board press in my training program?
A: The frequency of board press use depends on your individual goals and training program. You can use it as a supplemental exercise 1-2 times a week or incorporate it into specific training phases for greater strength gains.

Q: Is the board press suitable for beginners?
A: The board press can be challenging for beginners due to its emphasis on explosiveness and the need for proper technique. It’s recommended to master the bench press first before incorporating the board press into your routine.

Q: What are some common mistakes to avoid when performing the board press?
A: Common mistakes include using too much weight, failing to maintain proper form, and neglecting proper warm-up. Always prioritize proper technique and safety when performing the board press.