shoulder? - Page 2

BeyondAdaptation · 03-14-2007, 01:31 AM

can someone elaborate on what you mean by "boards"? i feel like a moron not knowing what you guys are talking about but i guess if i dont ask i will never know.

**DJSTARER** · 03-14-2007, 02:54 AM

boards are exacly what they sound like: 1-1.5inch thick planks of wood you use on top of your chest as a means to shorten the distance a board travels during the bench motion. You are artifically raising the height of your chest. Using varything thicknesses and quantities, you can train certain parts of your bench more directly. Powerlifters, especially, use boards as a means to increase their COMPETITION bench. That is, if you read or try using a bench shirt, you will find that it gives you almost all of its rebound in the bottom third of the press. Why do boards help this? While you may be able to do a LOT more weight on the bottom third of your press (do to the bench shirt), a powerlifter is only as strong as the top part of their press. For instance, I do a lot of board presses so I will be able to wear a tight bench shirt in the future. My current shirt gives me no more than 10 or 15 lbs at the bottom of my press, and that is okay because I cant lock out any more than that to start with.

This said, they can be used by NON competitive lifters as well. A RAW lifter can benefit using boards because it enables them to train their CNS in the 1-3 rep range week in and week out due to the restricted range of motion. I have poor recovery, but I can still do 3 or 4 board press 1rms every week as a means to train my mind-muscle firing panel (CNS).

BigRick · 03-14-2007, 03:47 AM

excellent reply .... board presses and pin pressing have high potential to be benefical when trying to increase maximum weight used and thus also increase in msucle mass. Im a big believer in partial movements with no boards as well tho.

Quote:

Originally Posted by DJSTARER

boards are exacly what they sound like: 1-1.5inch thick planks of wood you use on top of your chest as a means to shorten the distance a board travels during the bench motion. You are artifically raising the height of your chest. Using varything thicknesses and quantities, you can train certain parts of your bench more directly. Powerlifters, especially, use boards as a means to increase their COMPETITION bench. That is, if you read or try using a bench shirt, you will find that it gives you almost all of its rebound in the bottom third of the press. Why do boards help this? While you may be able to do a LOT more weight on the bottom third of your press (do to the bench shirt), a powerlifter is only as strong as the top part of their press. For instance, I do a lot of board presses so I will be able to wear a tight bench shirt in the future. My current shirt gives me no more than 10 or 15 lbs at the bottom of my press, and that is okay because I cant lock out any more than that to start with.

This said, they can be used by NON competitive lifters as well. A RAW lifter can benefit using boards because it enables them to train their CNS in the 1-3 rep range week in and week out due to the restricted range of motion. I have poor recovery, but I can still do 3 or 4 board press 1rms every week as a means to train my mind-muscle firing panel (CNS).

**DJSTARER** · 03-14-2007, 04:12 AM

man, there are a TON of typos in my above post. LOL

BeyondAdaptation · 03-16-2007, 01:46 AM

thanks for that info. you made it very easy to understand. i guess i do the same thing right now just w/o the boards. i am currently going until my elbows go 90 degrees and then back up. its helped quite a bit in the past few weeks and i really like em. is it bad to not use boards?

**romanaz** · 03-16-2007, 02:21 AM

Quote:

Originally Posted by BeyondAdaptation

thanks for that info. you made it very easy to understand. i guess i do the same thing right now just w/o the boards. i am currently going until my elbows go 90 degrees and then back up. its helped quite a bit in the past few weeks and i really like em. is it bad to not use boards?

how is your benching form? are your elbows out and is that why your stopping @ 90 degrees?

**DJSTARER** · 03-16-2007, 02:28 AM

i dont really know about 90* benching, but I believe one of the most important aspects of power generation (especially if you are going to train heavy week in and week out) is through proper deloading of weight at the bottom of the move. You see it in box squats as well. A tight looseness is necessary to properly built power from a static position.

remember, although it is a "partial benching" motion, it is still a FULL ROM for what it is... a board press. It involves all the same keys as a legal bench, without the full ROM.

03-14-2007, 01:31 AM	#31
BeyondAdaptation Amateur Join Date: Nov 2006 Location: NH Posts: 77 Recipes: 0 Rep Power: 5	can someone elaborate on what you mean by "boards"? i feel like a moron not knowing what you guys are talking about but i guess if i dont ask i will never know. __________________ --------------- 142 lbs Bench: 215 Deadlift: 315 Squat: 225 Dips: 5+50lbs

03-14-2007, 02:54 AM	#32
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,103 Recipes: 0 Rep Power: 115	boards are exacly what they sound like: 1-1.5inch thick planks of wood you use on top of your chest as a means to shorten the distance a board travels during the bench motion. You are artifically raising the height of your chest. Using varything thicknesses and quantities, you can train certain parts of your bench more directly. Powerlifters, especially, use boards as a means to increase their COMPETITION bench. That is, if you read or try using a bench shirt, you will find that it gives you almost all of its rebound in the bottom third of the press. Why do boards help this? While you may be able to do a LOT more weight on the bottom third of your press (do to the bench shirt), a powerlifter is only as strong as the top part of their press. For instance, I do a lot of board presses so I will be able to wear a tight bench shirt in the future. My current shirt gives me no more than 10 or 15 lbs at the bottom of my press, and that is okay because I cant lock out any more than that to start with. This said, they can be used by NON competitive lifters as well. A RAW lifter can benefit using boards because it enables them to train their CNS in the 1-3 rep range week in and week out due to the restricted range of motion. I have poor recovery, but I can still do 3 or 4 board press 1rms every week as a means to train my mind-muscle firing panel (CNS). __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

03-14-2007, 04:12 AM	#34
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,103 Recipes: 0 Rep Power: 115	man, there are a TON of typos in my above post. LOL __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

03-16-2007, 01:46 AM	#35
BeyondAdaptation Amateur Join Date: Nov 2006 Location: NH Posts: 77 Recipes: 0 Rep Power: 5	thanks for that info. you made it very easy to understand. i guess i do the same thing right now just w/o the boards. i am currently going until my elbows go 90 degrees and then back up. its helped quite a bit in the past few weeks and i really like em. is it bad to not use boards? __________________ --------------- 142 lbs Bench: 215 Deadlift: 315 Squat: 225 Dips: 5+50lbs

03-16-2007, 02:28 AM	#37
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,103 Recipes: 0 Rep Power: 115	i dont really know about 90* benching, but I believe one of the most important aspects of power generation (especially if you are going to train heavy week in and week out) is through proper deloading of weight at the bottom of the move. You see it in box squats as well. A tight looseness is necessary to properly built power from a static position. remember, although it is a "partial benching" motion, it is still a FULL ROM for what it is... a board press. It involves all the same keys as a legal bench, without the full ROM. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

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