Block Press: How to Perform, Benefits, and Variations

How to do block press?

The block press is an advanced strength training exercise, primarily an accessory lift for the bench press, designed to overload the top portion of the pressing movement and build lockout strength by limiting the range of motion.

What is the Block Press?

The block press, also known as the board press or often performed with specialized lifting blocks, is a variation of the barbell bench press where the barbell's descent is intentionally stopped at a predetermined point above the chest. This is typically achieved by placing wooden blocks or specialized foam pads on the lifter's chest, or by using safety pins in a power rack. The primary purpose of this exercise is to allow for the use of supramaximal loads (heavier than what could be lifted through a full range of motion) and to specifically target and strengthen the lockout portion of the bench press, addressing common sticking points.

Muscles Engaged

The block press primarily targets the muscles responsible for horizontal adduction and elbow extension, with significant contributions from stabilizing muscles.

• Primary Movers:
  • Pectoralis Major (Chest): Engaged, particularly the sternal head, though less so than in a full range of motion bench press due to the reduced stretch.
  • Anterior Deltoid (Front Shoulder): Heavily involved in the pressing motion.
  • Triceps Brachii (Back of Arm): Crucial for elbow extension and the final lockout, which is the emphasized portion of this lift.
• Stabilizers:
  • Rotator Cuff Muscles: Stabilize the shoulder joint.
  • Scapular Stabilizers (e.g., Rhomboids, Trapezius): Maintain upper back tightness and shoulder blade retraction.
  • Core Muscles (Abdominals, Erector Spinae): Provide a stable base and transfer force.

Benefits of Incorporating the Block Press

Integrating the block press into your training regimen offers several distinct advantages, particularly for those looking to improve their bench press performance.

• Overcoming Sticking Points: By limiting the range of motion, the block press allows you to specifically train the portion of the lift where you typically fail. This targeted overload helps strengthen the muscles responsible for pushing through that specific range.
• Strength Overload at Top Range: Since you are not performing the full range of motion, you can often lift heavier weights than your traditional bench press maximum. This supramaximal loading helps to desensitize the central nervous system to heavy weights and build confidence.
• Improved Lockout Strength: The exercise directly emphasizes the final extension of the elbows, building powerful triceps and shoulder strength crucial for completing the lift.
• Reduced Shoulder Stress: For individuals with shoulder impingement or pain at the bottom of the bench press, the block press can be a valuable alternative as it avoids the deepest, most externally rotated position of the shoulder joint.
• Specificity for Powerlifters: For competitive powerlifters, the block press can be used to mimic specific heights or ranges of motion that might be advantageous for competition, or to train for specific portions of the lift that are weaker.

Step-by-Step Execution: How to Perform the Block Press

Proper execution is critical for maximizing the benefits and minimizing the risk of injury.

• Equipment Needed:
  • A sturdy flat bench.
  • A barbell and appropriate weight plates.
  • Spotting blocks or boards (typically 2x4s or 2x6s stacked and taped together) of varying heights (e.g., 1-board, 2-board, 3-board, 4-board, referring to the number of standard 2-inch thick boards).
  • A reliable spotter is highly recommended.
• Setup:
  1. Bench Setup: Lie supine (on your back) on a flat bench, ensuring your eyes are directly under the barbell. Your feet should be flat on the floor, providing a stable base.
  2. Grip: Grasp the barbell with an overhand grip, slightly wider than shoulder-width, ensuring your wrists are straight and elbows are stacked under the bar.
  3. Scapular Retraction: Pull your shoulder blades back and down, creating a slight arch in your lower back. This provides a stable platform for pressing.
  4. Block Placement: Have your spotter place the chosen height of blocks (or boards) directly on your chest, centered under the barbell's path. The height of the blocks determines the range of motion. A 1-board press is the lowest (closest to the chest), while a 4-board press is much higher (closer to lockout).
  5. Unrack: With the help of your spotter, unrack the barbell, holding it directly over your shoulders with locked elbows.
• Execution:
  1. Descent: Slowly and controllably lower the barbell towards the blocks on your chest. Maintain tension throughout your body.
  2. Contact and Pause: Allow the barbell to gently touch the blocks. Crucially, do not bounce the bar off the blocks. Pause briefly (1-2 seconds) with the bar resting on the blocks, maintaining full body tension. This pause eliminates the stretch reflex and ensures pure concentric strength.
  3. Ascent: Explosively press the barbell back up to the starting position, extending your elbows fully. Focus on driving the bar straight up.
  4. Control: Throughout the entire movement, maintain control of the barbell.
• Spotting: Always use a spotter who can assist with the unrack, help manage the blocks, and provide assistance if you fail a lift.

Common Mistakes to Avoid

Avoiding these common errors will ensure the effectiveness and safety of your block press.

• Bouncing Off the Blocks: This negates the primary benefit of the exercise, which is to eliminate the stretch reflex and build strength from a dead stop. Always pause on the blocks.
• Incorrect Block Height: Choosing a block height that is too low or too high for your specific sticking point will limit the exercise's effectiveness. Experiment to find the optimal height.
• Losing Upper Back Tightness: Allowing your shoulder blades to protract or your upper back to round during the lift compromises stability and power transfer. Maintain a tight, retracted scapular position.
• Flaring Elbows Excessively: While some elbow flare is natural during pressing, excessive flaring can place undue stress on the shoulder joint and reduce triceps engagement. Keep elbows relatively tucked.
• Lack of Control on the Eccentric: Rushing the lowering phase can lead to a loss of tension and increase the risk of injury. Control the descent to the blocks.

Block Press Variations and Alternatives

Several related exercises can serve similar purposes or offer slightly different training stimuli.

• Board Press: Functionally identical to the block press, but uses wooden boards placed directly on the lifter's chest instead of freestanding blocks. This is a very common method.
• Pin Press: Performed inside a power rack, where the barbell is pressed from safety pins set at a specific height. This provides a true dead stop and removes any eccentric component before the concentric lift.
• Floor Press: Performed lying on the floor, which naturally limits the range of motion as the triceps make contact with the floor. This is a good alternative if blocks or boards are unavailable and also helps emphasize triceps and lockout strength.
• Spoto Press: A bench press variation where you lower the bar to within 1-2 inches of your chest, pause, and then press it up, without actually touching the chest or using external support. This builds control and strength in the bottom range without the stretch reflex.

Programming Considerations

Integrating the block press effectively into your training requires thoughtful planning.

• Frequency: Typically performed 1-2 times per week as an accessory lift, after your main compound bench press variations.
• Rep Range: Due to its focus on strength and overload, the block press is best performed in lower rep ranges, such as 1-5 repetitions per set.
• Load: You can often use 10-20% more weight than your 1-rep max on a full range of motion bench press, depending on the block height. Start conservatively and increase gradually.
• Placement in Workout: Usually performed after your primary bench press or other main compound pressing movements.
• Integration with Full ROM Benching: The block press should complement, not replace, full range of motion bench pressing. Use it to address specific weaknesses that will carry over to your main lift.

Safety Precautions

As with any heavy lifting, safety should be paramount.

• Always Use a Spotter: Especially when using heavy loads or attempting new personal bests. A spotter can also help with block placement and removal.
• Proper Warm-up: Ensure a thorough warm-up of the shoulders, chest, and triceps before attempting heavy block presses.
• Start with Lighter Weights: Begin with a conservative weight to master the technique before increasing the load.
• Listen to Your Body: Pay attention to any pain signals, particularly in the shoulders or elbows.
• Ensure Stable Setup: Make sure the bench is stable, the blocks are secure, and your body positioning is firm.

Conclusion

The block press is an invaluable tool for any serious lifter looking to enhance their bench press strength, particularly in the critical lockout phase. By intentionally limiting the range of motion and allowing for supramaximal loads, it provides a unique stimulus for building triceps and shoulder power. When performed with proper technique, a focus on the pause, and integrated strategically into a well-rounded training program, the block press can be a powerful catalyst for breaking through plateaus and achieving new levels of pressing strength.