Primary
Chest
Secondary
Triceps, Shoulders
Equipment
Barbell
Difficulty
Advanced
Type
Push
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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.
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Lie on a flat bench.
Have a partner hold boards on your chest.
Lower the bar to touch the boards.
Press back up to full extension.
The boards limit range of motion.
Different board heights target different ranges.
Used by powerlifters for lockout work.
Touch the boards, don't bounce.
Need a training partner.
Allows for overload in partial range.
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.
Bouncing the bar off the boards. Touch and pause like a competition pause.
Bouncing or using momentum during the Board Press makes the movement harder to control and can shift work away from your Chest. Use a load you can move smoothly through the intended range.
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 can reduce the training stimulus for your Chest. Use the largest comfortable range you can control without changing the intended setup.
Powerlifters who fail bench reps near lockout. Advanced lifters wanting to handle supramaximal weights. Geared lifters practicing their competition shirt groove.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 4-5 sets of 3-5 reps. Rest 3min.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Board Press could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.
Our library labels Board Press as advanced. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Board Press. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Board Press is a barbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.