Board Press
Muscles worked
Instructions
- 1Begin by lying on the bench, getting your head beyond the bar if possible. One to five boards, made out of 2x6's, can be screwed together and held in place by a training partner, bands, or just tucked under your shirt.
- 2Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement.
- 3You can take a standard bench grip, or shoulder width to focus on the triceps. Pull the bar out of the rack without protracting your shoulders. The bar, wrist, and elbow should stay in line at all times. Focus on squeezing the bar and trying to pull it apart.
- 4Lower the bar to the boards, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Board Press
The board press involves performing a bench press that stops on wooden boards stacked on the torso, artificially shortening the range of motion to specifically overload the top portion of the lift, where the triceps do the most work. Widely used by powerlifters to strengthen a weak lockout or to safely handle loads above their full-range 1RM, this exercise also allows training without lowering too far in case of shoulder discomfort.
check_circleBenefits
- check_circleSpecifically overloads bench press lockout strength
- check_circleAllows handling loads heavier than your full-range 1RM
- check_circleReduces shoulder stress by limiting the bottom range
- check_circleStrongly targets the triceps thanks to the option of a closer grip
lightbulbExecution tips
- lightbulbUse between one and five boards depending on the range portion you want to target
- lightbulbHave a partner or strap hold the boards in place for safety
- lightbulbKeep the same arch and bracing as a full-range bench press
- lightbulbChoose a closer grip to place more emphasis on the triceps
warningCommon mistakes
- warningPoorly secured boards that shift during the set
- warningExcessive load that breaks basic bench press technique
- warningNeglecting control of the descent toward the boards
- warningElbows flaring too much near lockout
helpFrequently asked questions
How many boards should I use?expand_more
One to two boards to work the mid-range, three to five to isolate mainly the lockout.
Is board press useful outside of powerlifting?expand_more
Yes, it's a great tool for any lifter wanting to specifically strengthen their triceps at bench press lockout.
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