HOW TO : Build your own boards for BOARD PRESSES
I'll be posting a new topic every week on different aspects of exercise, specifically the who, what, where, when and whys and the allmighty HOWTO's. You can expect to see articles on how to perform excercises correctly, rundown of KETO, dieting, stretching, west side barbell routines, powerlifting history, powerlifting techniques and MUCH MORE.
This week I'll be covering the topic of building additional items to aide in your workout routine. Specifically the boards for "board presses".
To start, heres some information on board presses and their benefits:
Goal of the excercise: The purpose of a board press is to train specific ranges of the pressing motion in order to increase overall power for a bigger bench press. The board press is designed to cure the "sticking" points in a persons bench press. No matter what your routine, you will inevitably go at heavy poundages at some point on the bench press. Should your sticking point be around your chest, use a 1 or 2 board. Should you have trouble locking out? Use a 3-5 board. The boards will limit your ROM and allow you to put up more weight than your 1rm.
Technique: The bar is lowered until it touches the boards, and is pressed back up. The beauty of this movement, is that both the positive and negative bench motions can be utilized in a constrained range of motion. The height of the boards is chosen by the lifter
BUILDING TIME!!!!!
Supplies:
- Wood (2x6) [If you want to build boards 1-4 you will need at least 15 feet of wood]
- Wood/professional grade glue (get an extra bottle)
- Wood screws (2"-2.5") [I reccomend 2.5"]***
- Countersink drill bits***
- Sand paper (60 & 150 grit)***
*** denotes optional
Lets put the pieces together
Making BOARD #1
- Make a 19" cut in your 2x6 (Mernards or Home Depot can do this for you)
- Look at it
- Your done
Making BOARD #2
- Make a 19" cut in your 2x6
- Now, make an additional 15" cut in your 2x6
- Take the one 19" and one 15", and briefly sand up the sides you want to glue. The cuts in the board will help the glue stick. Put wood glue on one side of each board where they will meet and place them on top of each other so end are even. Set in place with some weight on it (15 lb dumbell or a few bricks will suffice). I would let that stay on there for a good 20 minutes. After you feel the glue has stuck make sure their is a strong hold between the 2 boards.
- Take a drill bit (countersink) thats a wee bit narrower than your wood screw (you want the screw to catch the wood when you put it in the hole) and just as long (2.5") and make for holes near the corners of the 15" board
- Take screws and put them in the hole.
- FOR EACH ADDITIONAL BOARD, just add another 15" board to the opposing side and follow step 3.
- Optional wood filler
- Sand it down. (highly reccomended) If you dont sand the wood down you have a decent risk of catching a splinter during your lift, which is not fun.
Heres some diagrams of how your final product should look
Boards 1-3 (from L to R)
And thats it!
Est time per board: about 10 mins of actual building and sanding per board. Definately worth the investment. Cost me under 12 dollars for a very useful tool that will really bust my tries and help my bench skyrocket!
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Results 1 to 19 of 19
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10-30-2007, 09:46 PM #1nom nom nom
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HOW TO : Build your own boards for BOARD PRESSES
Last edited by irishkid; 10-30-2007 at 09:48 PM.
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10-30-2007, 09:50 PM #2Registered User
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sorry I work with tools everyday I just think the parts list/ description for such a simple task is funny
btw, we just have 4 boards we bring and the guy holding them just clamps em' with his hands
seems to work fineLast edited by dirtpool; 10-30-2007 at 10:16 PM.
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10-30-2007, 10:02 PM #3nom nom nom
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glad to hear you benfitted so much from the article......Originally Posted by dirtpool
not everyone knows how to build boards or for many beginners, they have NEVER even seen boards built together in real life. the benefit with these boards is the ease of having anyone in the gym being able to spot with it or taking a knee wrap and wrapping it around your chest. thanks. see ya.
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10-30-2007, 10:12 PM #4Registered User
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yeah sorry bud I was just being an ass, what are you gonna' tackle for your next article?
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10-30-2007, 10:14 PM #5nom nom nom
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likely a thorough rundown of WSBB. or 5x5.Originally Posted by dirtpool
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10-30-2007, 11:30 PM #6Inquire about Zapnin
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Yeah, they're pretty easy to build the normal questions just arise about how long to make them and what width to use.
You hit both.
Point of reference: You can just duct tape the damn things together...I know of no more encouraging fact than the unquestionable ability of man to elevate his life by conscious endeavor. -- Thoreau
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10-31-2007, 12:39 AM #7Skinny bastid
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I thought making boards is not rocket science
Anyways I dont glue mine - I use scotch tape - for when you need less or more boards they are easily separated.
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10-31-2007, 04:14 AM #8Banned
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I just bought some chaulk....how do I put it on my hands???
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10-31-2007, 05:02 AM #9The Head Honcho
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i use elastic bands lol. i have a ****load of real good ones i brought home from work and i put 3 or 4 on each end and it holds them together real tight, and its extremely easy to switch between 2 and 3 boardOriginally Posted by Dark_MadMax
I thought making boards is not rocket science Anyways I dont glue mine - I use scotch tape - for when you need less or more boards they are easily separated.
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10-31-2007, 09:18 AM #10Norse Force
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Good Work posting an article to help people out who need it. Ignore that moron "wowweakforum" and any others that give you **** about it.
"In the shade now tall forms are advancing,
And their wan hands like snowflakes in the moonlight are gleaming;
They beckon, they whisper, 'Oh! strong armed in valor,
The pale guests await thee - mead foams in Valhalla.'"
Fryed Chykenz for lyfe: mcxk
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10-31-2007, 09:26 AM #11vascularing defination
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i dont think anyone needs instructions on how to screw two planks of wood together...lol
anyway, if you are a raw bencher don't waste your time making anything above a 3 board, unless you have freakishly long arms.
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10-31-2007, 09:31 AM #12Styrkur og Sæmd
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I also recommend not using velcro to keep the boards together. I used boards that were kept together by velcro and I always worried that they would fall apart because they were so flimsy.
Last edited by UHCougar05; 10-31-2007 at 09:33 AM.
http://www.thewarehousegym.net/ - PL/SM gym on the South Side of Houston owned by Dr. Zach McVey
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10-31-2007, 09:36 AM #13yo
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can someone post a video of a guy using a board press?
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10-31-2007, 09:56 AM #14Registered User
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velcro is what i use and its great if you use the thick stuff but a bitch to break apart
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10-31-2007, 10:01 AM #15Styrkur og Sæmd
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Originally Posted by dog20
http://www.thewarehousegym.net/ - PL/SM gym on the South Side of Houston owned by Dr. Zach McVey
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10-31-2007, 10:03 AM #16Styrkur og Sæmd
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Yeah, they weren't mine, they were supplied by the gym I used to go to. He used the cheap velcro and 2x4s instead of 2x6s, there were several times I was afraid I was going to miss the boards completely.Originally Posted by Rawngus
http://www.thewarehousegym.net/ - PL/SM gym on the South Side of Houston owned by Dr. Zach McVey
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10-31-2007, 12:06 PM #17Banned
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x2Originally Posted by Berserker-Power
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10-31-2007, 02:32 PM #18Registered User
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I wonder what kinda' of weight guys like scott m. and ryan k. use for raw board presses
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01-16-2018, 03:22 PM #19Registered User
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This article is old but it helped me make some today! 1-4 board! Thanks!
Anyways I dont glue mine - I use scotch tape - for when you need less or more boards they are easily separated.
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