Bench Press Block: Benefits, Setup, Integration, and Safety

How to use a bench press block?

A bench press block is a specialized training tool designed to shorten the range of motion during the bench press, allowing lifters to focus on specific sticking points, overload the top portion of the lift, and safely handle heavier loads.

What is a Bench Press Block?

A bench press block, often referred to as a "board" in powerlifting circles, is a solid object placed on the lifter's chest during a bench press. These blocks are typically made from wood or dense foam and come in various thicknesses, commonly measured in "boards" (e.g., 1-board, 2-board, 3-board, 4-board press). Each "board" usually represents an approximate 1.5 to 2-inch reduction in the range of motion. The primary function of the block is to provide a fixed stopping point for the barbell before it reaches the full chest, thereby limiting the eccentric (lowering) phase and emphasizing the concentric (lifting) phase from a specific depth.

Why Use a Bench Press Block? Benefits Explained

Incorporating block presses into your training regimen offers several distinct advantages, particularly for those looking to improve their maximal strength and address specific weaknesses in the bench press.

• Overcoming Sticking Points: Many lifters experience a "sticking point" – a specific range of motion where they consistently fail or struggle. For many, this occurs either just off the chest or halfway up during the lockout. By using a block, you can isolate and strengthen the muscles involved in the specific portion of the lift where you are weakest, allowing for targeted overload.
• Enhanced Triceps Development: The top half of the bench press relies heavily on triceps strength for lockout. Block presses, especially those with higher boards (shorter range of motion), significantly emphasize triceps activation, leading to greater strength and hypertrophy in this crucial muscle group.
• Safely Overloading the Top End: Since the range of motion is reduced, you can typically handle more weight than your maximal full-range bench press. This allows for safe exposure to supramaximal loads, which can improve central nervous system efficiency, strengthen connective tissues, and build confidence with heavier weights.
• Improved Bar Path and Technique: Practicing block presses can help reinforce a consistent and efficient bar path in the upper portion of the lift. By repeatedly driving through the same shortened range, lifters can ingrain proper motor patterns.
• Reduced Shoulder Stress: For individuals with shoulder issues or those looking to minimize strain on the shoulder joint, block presses can be a valuable tool. By avoiding the deepest, most externally rotated position of the full bench press, it can reduce the stress on the anterior capsule and rotator cuff.
• Mental Toughness and Confidence: Successfully pressing heavier weights, even with a reduced range of motion, can provide a significant psychological boost, instilling greater confidence for when you return to full-range pressing.

How to Set Up and Use a Bench Press Block

Effective and safe use of a bench press block requires proper setup and execution.

• Choosing the Right Block: The choice of block height (e.g., 1-board, 2-board) depends on your specific goal and where your sticking point lies.
  • 1-Board Press: Slightly above the chest, good for general strength and a slight overload.
  • 2-Board Press: Mid-range, excellent for addressing common sticking points and triceps development.
  • 3-Board/4-Board Press: Shorter range, highly effective for extreme triceps overload and lockout strength.
• Block Placement: The block should be placed directly on your sternum, under your shirt, or held securely by a spotter. It must remain stable throughout the lift.
  • Self-Spotting: If training alone, you can place the block inside your shirt, ensuring it's centered and won't shift. This requires careful positioning before unracking.
  • Spotter-Assisted: The safest and most common method involves a spotter holding the block firmly on your chest. This allows for precise positioning and ensures stability.
• Standard Bench Press Setup: Lie on the bench with your eyes under the bar, feet flat on the floor, and a strong arch in your lower back. Grip the bar with your usual bench press grip.
• Unrack the Bar: Unrack the weight as you normally would, ensuring a stable starting position over your chest.
• Lowering Phase (Eccentric): Slowly and controlled, lower the barbell towards your chest until it makes firm contact with the bench press block.
• Pause (Optional but Recommended): For maximum benefit and to eliminate momentum, pause briefly (1-2 seconds) when the bar touches the block. This enhances strength and control.
• Pressing Phase (Concentric): Explode the barbell upwards from the block until your arms are fully extended, engaging your chest, shoulders, and triceps.
• Re-rack: Safely re-rack the bar once the set is complete.

Integrating Block Presses into Your Training Program

Block presses are best utilized as an accessory lift rather than a primary bench press variation.

• Frequency: Incorporate block presses once or twice a week, typically after your main bench press working sets, or on a separate upper body strength day.
• Rep and Set Schemes:
  • Strength Focus: 3-5 sets of 3-6 repetitions, using heavier loads (75-90% of your 1RM for that specific board height).
  • Hypertrophy Focus: 3-4 sets of 8-12 repetitions, using moderate loads (60-75% of your 1RM for that board height).
• Progression: As you get stronger, you can progress by:
  • Increasing the weight for a given board height.
  • Reducing the board height (e.g., moving from a 3-board to a 2-board with the same weight).
  • Increasing the number of sets or reps.
• Periodization: During strength cycles, block presses can be strategically placed to target weaknesses. For example, use a 3-board press early in a cycle to build triceps strength, then transition to a 2-board press as you get closer to a max effort full bench press.

Safety Considerations and Common Mistakes

While beneficial, block presses require attention to safety and proper execution.

• Always Use a Spotter: This is non-negotiable. A spotter ensures the block remains stable and can assist if you fail a lift, especially with heavier loads.
• Start Light and Master Form: Do not immediately load up with maximum weight. Begin with lighter loads to ensure you can maintain proper form, bar path, and block stability throughout the movement.
• Proper Block Placement: An unstable or improperly placed block can shift during the lift, leading to an uneven press or injury.
• Maintain Proper Bench Press Mechanics: The block press is still a bench press. Keep your shoulders retracted, chest up, and feet driving into the floor. Do not let the reduced range of motion compromise your overall form.
• Listen to Your Body: If you experience any sharp pain, particularly in your shoulders or elbows, stop the exercise. Block presses can be intense on the triceps and elbows due to the lockout emphasis.
• Not a Replacement for Full Range of Motion: Block presses are a specialized accessory. They should complement, not replace, full-range bench pressing, which is essential for overall strength and muscle development.

Conclusion: Elevating Your Bench Press Performance

The bench press block is a powerful, evidence-based tool for any serious lifter looking to enhance their bench press performance. By strategically shortening the range of motion, it allows for targeted strength development, overload, and technique refinement, particularly in the critical lockout phase. When used correctly, with proper form, a reliable spotter, and thoughtful integration into your training program, the bench press block can be an invaluable asset in pushing past plateaus and achieving new levels of strength and power.