Board Press
Primary
Chest
Secondary
Triceps, Shoulders
Equipment
Barbell
Difficulty
Advanced
Type
Push
Board Press
Demo coming soon
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Board press uses wooden boards stacked on your chest to limit how low the bar travels. A 2-board cuts the range roughly in half, a 3-board even more. This partial range lets you handle heavier weight than your full bench, overloading the triceps and lockout portion of the press. It is a powerlifting staple, especially for geared lifters.
When to use it
Use for lockout strength development.
Who it's for
Powerlifters who fail bench reps near lockout. Advanced lifters wanting to handle supramaximal weights. Geared lifters practicing their competition shirt groove.
The boards should be held firm and flat on your chest, not loosely balanced. Touch the bar to the boards like you would touch your chest in competition, pause, then press. It is not a half rep, it is a full effort press from a higher starting point.
What muscles does the Board Press work?
Want Board Press in your program?
Get a personalized plan with sets, reps, and progression built in.
Step-by-step: Board Press
- 1
Lie on a flat bench.
- 2
Have a partner hold boards on your chest.
- 3
Lower the bar to touch the boards.
- 4
Press back up to full extension.
- 5
The boards limit range of motion.
- 6
Different board heights target different ranges.
What are the best tips for the Board Press?
Used by powerlifters for lockout work.
Touch the boards, don't bounce.
Need a training partner.
Allows for overload in partial range.
When to Use the Board Press
Use board press during peaking phases or when lockout is your identified weakness. A 2-board targets mid-range, 3-board and 4-board target the lockout specifically. Program it after your main bench work or on a separate bench accessory day. Always requires a training partner to hold the boards.
Mistakes to watch for on the Board Press
Bouncing the bar off the boards. Touch and pause like a competition pause.
Bouncing or using momentum during the Board Press takes work away from your Chest and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Partner not holding boards firmly in place. Movement during the rep changes the effective height.
During any pressing movement like the Board Press, this mistake reduces how effectively your Chest can produce force. Focus on the muscle you're trying to work — if you can't feel your Chest driving the movement, something is off.
Using the same weight as full bench. Start 10% lighter until you understand the demands.
Cutting the range of motion short on the Board Press means your Chest never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Who should do the Board Press?
Powerlifters who fail bench reps near lockout. Advanced lifters wanting to handle supramaximal weights. Geared lifters practicing their competition shirt groove.
How to Program the Board Press
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 4-5 sets of 3-5 reps. Rest 3min.
What are good alternatives to the Board Press?
Other Variations
- 2-Board Press
- 3-Board Press
- 4-Board Press
Frequently Asked Questions About the Board Press
The Board Press primarily targets the Chest, Triceps, making it an effective exercise for chest development. Secondary muscles worked during the Board Press include Shoulders, providing additional training stimulus. Stabilizer muscles engaged include Core.
The Board Press is rated as advanced difficulty, meaning it requires some training experience. Powerlifters who fail bench reps near lockout. Advanced lifters wanting to handle supramaximal weights. Geared lifters practicing their competition shirt groove. Focus on proper technique and consider starting with easier variations.
For the Board Press, the recommended approach depends on your goals. 4-5 sets of 3-5 reps. Rest 3min. For strength, use 3-5 reps. For muscle growth, perform 5-8 reps. For endurance, complete 8-10 reps.
The Board Press typically requires a barbell, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Board Press include: Pin Press, Floor Press. These exercises target similar muscle groups as the Board Press and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Board Press — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No charge for 7 days
Related Content
Safety Notes
- Need a reliable training partner.
- Boards must be held steady.