Board Press
A bench press where the bar stops on a stack of boards on your chest, cutting the range short to overload the mid-range and lockout. A staple powerlifting accessory for triceps and pressing strength.
Primary muscles
- Triceps
- Chest (Pectoralis Major)
Secondary muscles
- Front Delts
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 120–180s
How to perform
Main muscles working (thicker lines)
Starting position
Set up in your normal bench press position while a partner holds one to three boards (stacked 2x6s) lengthwise on your chest, or tuck them under your shirt.
Unrack the bar and hold it over your shoulders with straight arms.
Lower the bar with tucked elbows until it touches the top board.
Pause for a moment on the boards without relaxing.
Drive the bar back up to lockout, keeping bar, wrists and elbows stacked.
Breathing: Brace on the way down and hold it through the pause, exhale near lockout.
Coaching tips
Touch the boards, don't sink into them
Elbows tucked
Push yourself away from the bar
Common mistakes
Bouncing the bar off the boards
Going soft during the pause
Stacking so many boards it becomes an ego lockout
Safety notes
Use a spotter; loads above your full-range max are common.
Make sure the boards cannot slide off your chest mid-set.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.