Tall Kneeling Medicine Ball Chest Pass Exercise - How To Video & Tips
Try this exercise
Chest
Barbell, Bench, Wooden Boards
Intermediate
Push
Shoulders, Triceps
The 3 board bench press limits range of motion to target lockout strength and triceps power. Perfect for breaking through sticking points in your regular bench press.
1. Place 3 wooden boards on your chest and lie back on the bench with feet flat on floor 2. Grip the barbell with hands slightly wider than shoulders and unrack the weight 3. Lower the bar until it touches the boards on your chest, maintaining control throughout the movement 4. Press the weight back up explosively, focusing on the 3 board bench press lockout portion 5. Complete your reps and rerack the barbell safely with control
• Keep your shoulder blades pulled back and down throughout the entire 3 board bench press movement • Drive your feet into the ground to create leg drive and maintain stability on the bench • Focus on explosive lockout power since the 3 board bench press trains this specific range • Keep your wrists straight and elbows at a 45-degree angle to your torso
• Bouncing the bar off the boards instead of controlling the weight during the 3 board bench press • Using boards that are too thick or thin, which changes the intended training effect completely • Losing shoulder blade position and letting shoulders roll forward during the 3 board bench press movement
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your chest 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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