The 1 Board Press has become a favorite of lifters, from raw to equipped lifters. To perform this exercise, all you need is a one board (a 2x6 works perfectly) and a regular bench.
The important thing to remember is to keep your bench form the same and to NOT heave the bar off of the board. Many lifters will bring the bar into the board, let it sink hard and use the momentum to achieve the lift. You need to let the bar sink, but don't learn how to cheat.
You can use any grip (close, medium or wide) for this lift. This is primarily used as a max effort exercise (1-3RM).
1 Board Press
Get it on with this 1 Board. Measures 15" long (not including handle), made from 2x6's, yellow pine and sanded so you don't get any splinters. Boards are screwed together.