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Board Press

Board Press is an intermediate compound barbell powerlifting that mainly works your triceps, with help from your chest, forearms, lats and shoulders.

💪 Triceps🏋️ Barbell📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Board Press: starting position
Starting position
Board Press: end position
End position

How to do the board press

  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.
  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.
  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.
  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.

Muscles worked

Primary: TricepsSecondary: ChestSecondary: ForearmsSecondary: LatsSecondary: Shoulders

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Board Press alternatives

Exercises that train the same main muscle, including options with other equipment.

Floor PressBarbell · IntermediateDumbbell Floor PressDumbbell · IntermediateChain Handle ExtensionOther · IntermediatePin PressesBarbell · IntermediateFloor Press with ChainsBarbell · IntermediateReverse Band Bench PressBarbell · Intermediate

FAQ

What muscles does the board press work?

It mainly works your triceps; your chest, forearms, lats and shoulders assist.

How many sets and reps of board press should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the board press good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More triceps exercises →