Board Press
The Board Press primarily targets your Triceps, with support from Chest, Forearms, Lats, Shoulders. It requires barbell and is best suited to intermediate lifters.
Intermediate level · Equipment: Barbell · Compound · Push
Primary muscles: Triceps Secondary muscles: Chest, Forearms, Lats, Shoulders
How to perform Board Press
- Step 1. Begin 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.
- Step 2. Tuck 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.
- Step 3. You 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.
- Step 4. Lower 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.
Frequently asked questions
What is the primary purpose of the board press in a training program?
The board press is used to overload the triceps and improve the lockout phase of the bench press. By reducing the range of motion, lifters can handle heavier loads than a standard full-range press.
How should the barbell interact with the board during each repetition?
Lower the bar under control until it makes light contact with the board without sinking into it or bouncing. Maintain full tension in the chest and triceps before driving the weight back to lockout.
What is a common mistake to avoid when using boards?
Avoid letting the weight collapse onto the board, which removes tension from the muscles. Using the board as a trampoline to bounce the weight upward also reduces the effectiveness of the exercise.
How can a beginner progress toward the board press without specialized equipment?
If wooden boards are unavailable, a rolled-up towel or a foam block secured to the chest can serve as a substitute. Floor presses are another effective alternative for limiting range of motion and targeting the triceps.
What are the recommended sets and reps for building tricep strength?
For strength and lockout power, perform 3 to 5 sets of 3 to 6 repetitions using heavy loads. If the goal is tricep hypertrophy, increase the volume to 3 sets of 8 to 12 repetitions with moderate weight.
Sample sets & reps for Board Press
- Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
- Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
- Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Triceps exercises
- Band Skull Crusher — band
- Bench Dips — bodyweight
- Body-Up — bodyweight
- Body Tricep Press — bodyweight
- Cable Incline Triceps Extension — cable
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