Why should I use a bench press block?

Bench press blocks are used to overcome sticking points, develop targeted strength in specific muscle groups like triceps, allow for overload with heavier weights, improve joint health by reducing shoulder stress, and build confidence under heavier loads.

How do I properly use a bench press block?

To properly use a bench press block, select the appropriate thickness for your goal, assume a standard bench press setup, have a spotter place the block on your sternum, lower the barbell to make firm contact with the block, and then explosively press it back up.

Is a spotter necessary when using a bench press block?

Yes, a competent spotter is essential when using a bench press block. They are crucial for safely placing and holding the block, assisting with unracking and re-racking the bar, and helping with failed repetitions, especially with heavy loads.

What are common mistakes to avoid when using a bench press block?

Common mistakes to avoid include incorrect block placement, bouncing the bar off the block, neglecting full-range bench pressing, using excessive weight too soon, and attempting the exercise without a competent spotter.

How Do You Use a Bench Press Block Effectively?

Q: What is a bench press block?

A bench press block is a solid, rectangular piece of material—commonly wood, dense foam, or specialized plastic—placed on a lifter's sternum or upper chest to shorten the barbell's range of motion, allowing for targeted strength development.

How Do You Use a Bench Press Block?

A bench press block is a specialized piece of equipment placed on the lifter's chest during a bench press to limit the range of motion, allowing for targeted strength development in specific portions of the lift, particularly the lockout.

What is a Bench Press Block?

A bench press block, often referred to as a "board press" block, is typically a solid, rectangular piece of material—commonly wood, dense foam, or specialized plastic—that varies in thickness. These blocks are designed to be placed directly on a lifter's sternum or upper chest during a bench press. Their primary function is to shorten the range of motion (ROM) of the barbell, preventing it from descending to the full chest. Different block thicknesses (e.g., 1-board, 2-board, 3-board, 4-board) correspond to varying degrees of ROM reduction, allowing for precise targeting of specific points in the pressing movement.

Why Use a Bench Press Block?

The strategic use of a bench press block offers several distinct advantages for strength development and injury prevention:

Overcoming Sticking Points: Many lifters encounter a "sticking point" during the bench press, often midway up or during the lockout phase. By limiting the ROM, block presses allow you to overload and strengthen the specific portion of the lift where you are weakest, directly addressing these sticking points.
Targeted Strength Development: A shorter ROM shifts the emphasis of the exercise. For instance, a 2- or 3-board press heavily taxes the triceps and anterior deltoids, which are crucial for the lockout, more so than a full-range bench press. This allows for dedicated work on these muscle groups.
Overload Principle: Because the range of motion is reduced, lifters can often handle significantly heavier loads than they could in a full bench press. This allows for greater mechanical tension on the working muscles, promoting strength and hypertrophy through the principle of progressive overload.
Joint Health and Injury Prevention: For individuals with shoulder issues or those seeking to reduce stress on the shoulder joint, block presses can be a valuable tool. By preventing the bar from descending to the deepest, most externally rotated position, they can alleviate strain on the shoulder capsule and rotator cuff, making the exercise more comfortable and safer for some.
Confidence Building: Successfully pressing heavier weights, even in a partial range, can build psychological confidence that translates to improved performance in the full bench press.

How to Properly Use a Bench Press Block

Effective and safe use of a bench press block requires careful setup and execution:

Select Your Block: Choose a block thickness appropriate for your goal. Thicker blocks (e.g., 3-4 board) emphasize the lockout, while thinner blocks (e.g., 1-2 board) target the mid-range.
Standard Bench Press Setup: Lie on the bench as you would for a regular bench press. Ensure your feet are firmly planted, your upper back is tight, and you maintain a slight arch in your lower back.
Block Placement (Crucial): This is where a spotter is essential. The spotter will place the chosen block directly on your sternum or upper chest. It should be centered and stable. Some blocks have straps for the lifter to hold, but most rely on the spotter's hands.
Unrack the Weight: Have your spotter assist you in unracking the barbell. Establish your standard grip width.
Controlled Descent: Lower the barbell in a controlled manner until it makes firm contact with the top of the bench press block.
The Press: Once the bar touches the block, pause briefly (a "dead stop" can enhance strength and power) and then explosively press the bar back up to the starting position. Maintain tension throughout the movement.
Re-rack: After completing your set, have your spotter assist in re-racking the bar safely.

Choosing the Right Bench Press Block

The "right" block depends on your individual needs and the specific sticking point you aim to address:

1-Board (approx. 1.5-2 inches thick): Targets the bottom portion of the lift, just off the chest. Useful for building speed out of the hole.
2-Board (approx. 3-4 inches thick): Targets the mid-range of the lift, often addressing the most common sticking point.
3-Board (approx. 4.5-6 inches thick): Heavily emphasizes triceps and anterior deltoid strength for the upper mid-range and lockout.
4-Board (approx. 6-8 inches thick): Almost exclusively targets the lockout, allowing for significant overload of the triceps.

Consider the material as well: foam blocks are lighter and more portable, while wood or plastic blocks offer a firmer, more consistent surface for bar contact.

Common Mistakes to Avoid

To maximize effectiveness and minimize risk when using a bench press block:

Incorrect Block Placement: The block must be centered and stable. If it slides or is off-center, it compromises safety and effectiveness.
Bouncing the Bar: Do not bounce the bar off the block. This removes tension from the muscles and defeats the purpose of controlled, targeted overload. Aim for a distinct touch or brief pause.
Neglecting Full Range of Motion: Block presses are a supplementary exercise. They should not replace your full-range bench press. Continually training only partial ranges can lead to imbalances and decreased strength in the full movement.
Using Excessive Weight Too Soon: While block presses allow for heavier loads, prioritize proper form and controlled movement over simply lifting the most weight possible.
Lack of a Spotter: Attempting block presses, especially with heavy loads, without a competent spotter is extremely dangerous.

Integrating Block Presses into Your Training

Block presses are best incorporated as an accessory exercise or a specialized strength builder.

Frequency: Typically, 1-2 times per week. They can be performed after your main full-range bench press workout or on a separate training day focused on upper body strength.
Programming: Use them in cycles to address specific weaknesses. For example, dedicate 4-6 weeks to 2-board presses to improve mid-range strength, then switch to 3-board presses for lockout.
Rep and Set Schemes: Treat them like a main strength exercise. Aim for 3-5 sets of 3-6 repetitions with challenging weights.

Safety Considerations

The inherent nature of lifting heavy weights with a reduced range of motion necessitates strict adherence to safety protocols:

Always Use a Competent Spotter: This is non-negotiable. The spotter is responsible for placing and holding the block, as well as assisting with failed reps.
Proper Warm-up: Ensure your shoulders, elbows, and triceps are thoroughly warmed up before attempting heavy block presses.
Listen to Your Body: If you experience pain, especially in your joints, stop the exercise.
Controlled Movement: Even though the range is shorter, maintain control throughout the lift. Avoid sloppy or uncontrolled descents.

Conclusion

The bench press block is a powerful, yet often underutilized, tool in a lifter's arsenal. When used correctly and strategically, it can be instrumental in breaking through plateaus, enhancing specific muscle group strength, and building confidence under heavier loads. Remember that it serves as a supplement to, not a replacement for, full-range bench pressing, and its safe application always hinges on proper technique and the essential presence of a reliable spotter.

Bench press blocks are specialized tools that limit the barbell's range of motion, allowing for targeted strength development, particularly in the lockout phase of the lift.
Their strategic use helps lifters overcome sticking points, enables targeted muscle development (e.g., triceps), allows for significant overload with heavier weights, and can reduce stress on the shoulder joint.
Proper and safe use requires selecting the correct block thickness, precise placement on the sternum (critically by a spotter), controlled descent to the block, and an explosive press back up.
Common mistakes to avoid include incorrect block placement, bouncing the bar, neglecting full-range benching, using excessive weight too soon, and attempting the exercise without a competent spotter.
Block presses should be integrated as an accessory exercise, typically 1-2 times per week, focusing on 3-5 sets of 3-6 repetitions with challenging weights, always prioritizing safety and a reliable spotter.

Bench Press Block: How to Use, Benefits, and Safety