Triceps
Board Press
The Board Press is a strength exercise with a barbell for your triceps. Share of the load in the Zulta muscle model: mid chest 27%, triceps (lateral head) 15% and front delts 13%.
How to do it
- Set up as for a bench press and place a stack of two or three boards lengthwise on your chest, held by a partner or a band.
- Grip the bar at your normal bench width and unrack it over your shoulders.
- Lower the bar until it touches the top board.
- Pause for a moment without letting the bar sink into the board.
- Press the bar back up to straight arms over your shoulders.
Tips
- Keep the same tight upper back you use on the full bench press.
- Use the shorter range to push hard through the lockout.
Common mistakes
- Bouncing the bar off the boards.
- Relaxing the shoulders when the bar reaches the board.
- Loading far more than can be controlled on the way down.
Muscles worked by the Board Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A narrow grip or lockout range raises triceps demand (Lehman 2005). Pressing away from the chest is shoulder horizontal adduction plus elbow extension: the sternal pec drives it, front delt and triceps assist, and the clavicular pec joins as a strong secondary on a flat bench.
Board Press alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
- Close Grip Bench Press
- Close Grip EZ Bar Press
- Close Grip Dumbbell Press
- Smith Machine Close Grip Bench Press
Similar exercises
Frequently asked questions
What muscles does the Board Press work?
Mainly the mid chest and triceps (lateral head). The front delts, upper chest, triceps (medial head), lower chest and triceps (long head) assist.
Is the Board Press good for beginners?
The Board Press is rated intermediate. If you are new, learn the Close Grip Bench Press first and build up from there.
What is a good alternative to the Board Press?
For example the Close Grip Bench Press, Smith Machine Close Grip Bench Press and Close Grip EZ Bar Press. They train mostly the same muscles, some with different equipment.
How do you make the Board Press harder?
Add weight or reps, or move on to the Cambered Bar Bench Press and Spoto Press.
Sources
- Rodriguez-Ridao et al. 2020, IJERPH 17(19):7339 (five bench inclinations)
- Lehman 2005, JSCR 19(3):587-591 (grip width and forearm position)
- Saeterbakken et al. 2011, J Sports Sci 29(5):533-538 (barbell, dumbbell, Smith)
Log your sets in Zulta
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