Modern Physique: Week 6, Day 36 - Upper Body and Cardio
Start Week 6 with some heavy bench and board presses. Then, do some epic HIIT cardio!
Never done a board press? Don't worry; I have your back. The "boards" you use to press with are essentially wooden two-by-fours stacked on top of each other. A partner places these boards on your chest so you can lower the bar and press it back up in a shortened range of motion.
Board presses are great for overloading. Because the range of motion is so short, you can increase the weight in a major way and still hit the lift. Board presses are also great because they can help you get past those "sticky points." Many people struggle to achieve lockout. The board press can challenge your pecs and triceps in the right way to help you better finish a lift.
Most gyms aren't equipped with wooden boards, so the best way to achieve the same thing is to perform a towel press. To do one, simply roll up a towel and have your partner hold it on your chest. Lower the bar until it touches the towel, and then press back up.
Remember, these reps are truncated, so you should be benching with more weight than you normally would for the set and rep range.