Barbell Close Grip Yoga Block “Board Press”

Line up the bench so that your eyes or nose are under the bar. Place a yoga block where the chest and abdomen meet or wherever you plan on benching too. Grab the bar in a close grip width about shoulder width apart. Bench press with the bar path in line with the nipple line or the lower pec. Take the barbell off of the J Hooks by doing a pullover as opposed to rounding the shoulders. Make sure your feet are planted, and keep the chest sticking out and try to grab the bench with your shoulder blades. Lower the bar until it touches the yoga block and hold it for 1-2 seconds (if unspecified). Bring the bar back to the lockout position by using the triceps and not just the shoulders by keeping the elbows in and keeping your back tight. Imagine you are pushing your body away from the bar and not the bar away from you. This will keep your bench tight and avoid energy leaks. When you are done with the designated repetitions, rack the bar onto the J Hooks.

Trainer Tips: The goal is to limit the amount of elbow flexion in order to maximize the usage of the triceps and minimize the usage of the chest. Depending on your strengths you may bench more this way or less this way. Reducing the range doesn’t automatically mean you will lift more. This may expose weak triceps, but will be used to build them up.