This movement is intended to work the triceps. The 1/2 foam works much like a board press but offers a small compression effect. The reason for the 1/2 foam is to keep the range of motion in the tricep region. The Fat Bar with a close grip also keeps more stress on the triceps while minimizing the work off the shoulders.
To do this movement, unrack the bar as you would a close grip bench press. To keep the stress in the triceps lower the bar to the mid-chest region while keeping the barbell in line with the elbows. Pause on the foam and press back to the starting position. Make sure to use good bench technique as outlined in the Bench Press located else where in this index.
For Max Effort work begin with the bar and work up taking 7-10% jumps until you reach either a one or three rep maximum set.
For supplemental training keep the reps higher (5-8) for multiple sets (3-5).
This is also a great movement to pre-exhaust with tricep pressdowns. This is a great way to get more out of this movement when using it as a supplemental exercise.
1/2 Foam Roller
So we are not the functional leaders in the market. We may not have a clue what you are supposed to use this for BUT we found a few of our own uses that are pretty cool.
Stick under your back to help develop your arch when bench pressing.
Cut a piece off and stick in in your car for added lumbar support after a heavy day in the gym.
Stick it on your chest when bench pressing and use like board presses.
Smash yourself in the head with it before a big lift. No marks - same effect.