Hominin · exercise
Board Press
Board Press is a intermediate powerlifting exercise using barbell. It works the triceps, with help from the chest, forearms, lats and shoulders.
intermediatebarbellpush movementcompoundpowerlifting
- Main muscles
- triceps
- Also works
- chest, forearms, lats, shoulders
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.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Bench Press - Powerlifting · barbell, intermediate
- Floor Press · barbell, intermediate
- Floor Press with Chains · barbell, intermediate
- Pin Presses · barbell, intermediate
- Reverse Band Bench Press · barbell, intermediate
- Bench Press with Chains · barbell, expert
- Chain Handle Extension · other, intermediate
- Dumbbell Floor Press · dumbbell, intermediate
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).