Exercise

Board Press

Also known as: board bench press, barbell board press, partial bench press board

Board Press is a compound exercise for the triceps and chest. Main target: triceps lateral head, triceps medial head and middle chest. Also works: anterior deltoid, lower lats and forearm flexors. Equipment: barbell.

EquipmentBarbell

TypeCompound (multi-joint)

MovementPush

CategoryPowerlifting

Muscles worked

Primary

Triceps lateral head Triceps medial head Middle chest

Secondary

Anterior deltoid Lower lats Forearm flexors

How to do it

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.
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.
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.
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.