3 Board Bench Press

Muscles Involved

The 3 board bench press is a powerful variation of the traditional bench press that primarily targets the pectoralis major, the main muscle of the chest. As you push the weight upward, other primary movers, like the triceps brachii and the anterior deltoids, also play a significant role in the lift. The use of boards elevates the bar path, allowing the lifter to focus on the upper segment of the bench press, thus engaging the triceps more intensively. Secondary muscles involved include the latissimus dorsi, which helps stabilize the upper body, and the rotator cuff muscles, which aid in shoulder stability during the pressing movement.

Top Mistakes

• Not maintaining proper wrist alignment: Allowing the wrists to bend excessively can lead to injury.
• Failing to engage the core: Neglecting to brace the core can result in poor stability and technique.
• Incorrect board placement: Positioning the boards incorrectly may hinder the lift or alter the mechanics drastically.
• Using an excessive weight: Attempting to lift too much without proper strength can lead to injury and poor form.

Execution Tips

To effectively perform the 3 board bench press, start by setting up three boards stacked on your chest with your back flat on the bench and feet planted firmly on the ground for stability. Grip the barbell with hands slightly wider than shoulder-width apart. Ensure your wrists are straight and aligned with your forearms. As you lower the bar, keep your elbows tucked at about a 45-degree angle to your body; this reduces shoulder strain. Press the bar back upward explosively, focusing on engaging your triceps as the boards stop the descent of the bar. Keep your core tight throughout the motion to maintain overall balance and stability.

Workouts

The 3 board bench press can be incorporated into your strength training routine as a primary exercise. Aim for 3-4 sets of 4-8 reps. To complement this exercise, include accessory movements such as triceps dips, close-grip bench presses, and overhead triceps extensions, which all help enhance triceps strength and overall pressing power. Consider alternating with standard bench press and other variations to ensure a well-rounded upper body workout.

Conclusion

The 3 board bench press is a beneficial exercise for building upper body strength, particularly targeting the triceps while still working the chest and shoulders. By focusing on this variation, lifters can break through plateaus by engaging in partial range movements, enhancing their overall bench press capability. Utilizing this exercise regularly will contribute significantly to strength gains and muscle hypertrophy.