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Board Press

Learn how to properly perform the Board Press with this complete demonstration video.

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What is the Board Press?

The board press is a popular exercise among weightlifters and powerlifters. This exercise focuses on the lockout phase of the bench press by limiting the range of motion, which helps to improve specific weak points in the full lift. By using boards of various thicknesses, it is particularly useful for those looking to increase their max strength. Additionally, this exercise reduces shoulder strain by minimizing the depth of the descent.

How to properly perform the Board Press

  1. Lie on a flat bench with your feet flat on the floor and your back, shoulders, and head in contact with the bench.
  2. Place boards of varying thicknesses on your chest, stacked horizontally. The number and thickness of the boards depend on your desired range of motion.
  3. Hold the barbell with a grip width slightly wider than shoulder-width, and lift it off the rack. Position it directly above your chest.
  4. Lower the barbell down to touch the boards, then press it back up explosively.
  5. Repeat for the desired number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
  • Strength training
Primary muscle
Secondary muscle(s)
Mechanics type
Required equipment

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Complementary exercises

Other exercises for Chest, Chest:

Développé couché décliné à la Smith MachineDéveloppé couché incliné barre en guillotinePompes gainage à genoux

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Développé couché avec planche (Board Press)
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