Board Press
Primary
Chest
Secondary
Triceps, Shoulders
Equipment
Barbell
Difficulty
Advanced
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your chest, the Board Press is a solid advanced-level pushing movement in the compound category. Use for lockout strength development.
Everything You Need to Know About the Board Press
The Board Press is a advanced exercise exercise that targets your Chest and Triceps. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for lockout strength development. This timing makes the most of your workout and helps you get better results. Who is this for? Advanced powerlifters for optimal results. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Board Press work?
Primary
Secondary
Stabilizers
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.
Mistakes to watch for on the Board Press
Bouncing off boards.
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 steady.
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.
Going too heavy without proper setup.
Loading more weight than you can control on the Board Press forces compensatory movement patterns that bypass your Chest. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Who should do the Board Press?
Advanced powerlifters for optimal results.
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
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.
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Safety Notes
- Need a reliable training partner.
- Boards must be held steady.