1 - Set up a flat bench with a barbell on the rack at an appropriate weight. Place a wooden board (typically 1-5 boards thick) on your chest and have a training partner hold it in place, or secure it with a resistance band around your torso.
2 - Lie flat on the bench with your feet firmly planted on the floor, maintaining a natural arch in your lower back and retracted shoulder blades.
3 - Grip the barbell slightly wider than shoulder-width apart with a firm overhand grip, wrists stacked directly over your elbows.
4 - Unrack the bar and hold it directly above your chest with arms fully extended.
5 - Lower the barbell in a controlled manner until it makes contact with the board resting on your chest. Do not bounce or relax at the bottom.
6 - Pause briefly on the board, then explosively press the bar back up to full arm extension, driving through your chest and triceps.
7 - Complete the desired number of repetitions, then carefully re-rack the bar. Adjust the number of boards to target different ranges of motion and sticking points.
