board presses

Discussion in 'Strength & Conditioning Discussion' started by salboski, Sep 3, 2005.

  1. salboski

    salboski Brown Belt

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    do you treat this workout as any other bench press assistance workout, i usually do like 3-4 sets of 8-10 reps on my other assistance work, such as inclines, dumbells and tate presses.
     
  2. Tankard

    Tankard Blue Belt

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    I do some sort of pyramid...Start with a set of 8, and work up to 3rm or 1rm.

    What do you want to accomplish with them? Strength? Tric development?

    Strength:
    I guess the point of board press is to use more weight then on bench press and overload the triceps which will later help you to easy lock out your normal bench press weight.

    So I ask you - Would you do 4x10 on rack pulls?

    Hypertrophy:
    Do whatever you like, 4x10 is fine
     
  3. wasptrash

    wasptrash cynical swine

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    FCFighter316 has the right idea. Board presses, when used other than the main bench movement of your workout, would be a supplemental exercise, not an accessory. Supplemental exercises are generally done for less reps than an accessory movement but more reps than a max effort movement. Usually 3-6 reps sets work well for supplemental exercises.
     
  4. salboski

    salboski Brown Belt

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    Ok. thanks, so what would you suggest for say, inclines? tate press, or maybe dumbells, and how do you differentiate between accessory work and other.
     
  5. wasptrash

    wasptrash cynical swine

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  6. wasptrash

    wasptrash cynical swine

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    A side note should be made here: Many of the best strength training methods are from powerlifters using equipment (bench shirts, squat suits) so their methods, while valid, need to be altered a bit for athletes not using equipment. The article mentions making triceps movements your supplemental exercise because when using a bench shirt, your triceps become your prime movers in the bench press, much more than your pecs. A non-shirted lifter will need to emphasize the pecs much more in their training. The same goes for a squatter who doesn't utilize a squat suit. Their training will need to emphasize the quads more than the training of a suited squatter.
    So your question of where to fit in inclines...as a supplemental exercise (or as a max effort movement on occasion) and should be cycled in and out as the supplemental movement with other pec exercises.
     
  7. Mark Limbaga

    Mark Limbaga Amateur Fighter

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    Don't forget to do dynamic work if you do board presses.
     

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