Chest
The main muscle group listed for this exercise.
Exercise guide
Board Press
Board Press is an intermediate-level chest exercise performed with a barbell. It also involves the shoulders and arms.
Barbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Chest
Board Press also involves shoulders, arms.
Strength
Movement pattern: horizontal push. This is a compound exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Board Press
- 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.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
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Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
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View exerciseBench Press - Powerlifting
Bench Press - Powerlifting is an intermediate-level chest exercise performed with a barbell. It also involves the shoulders and arms.
View exerciseFloor Press
Floor Press is an intermediate-level chest exercise performed with a barbell. It also involves the shoulders and arms.
View exerciseFloor Press with Chains
Floor Press with Chains is an intermediate-level chest exercise performed with a barbell. It also involves the shoulders and arms.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Board Press.
What muscles does Board Press work?
Board Press primarily trains the chest and also involves the shoulders and arms.
Is Board Press beginner-friendly?
It is listed as intermediate.
What equipment do I need for Board Press?
This variation uses a barbell.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.