Board Press
Board Press is a strength – limited-range horizontal press exercise involving Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Triceps brachii
- Secondary muscles
- Pectoralis major, Forearm muscles, Latissimus dorsi, Deltoid
- Exercise type
- Strength – limited-range horizontal press
Exercise technique
- Board
Secure a press board of suitable thickness, with its layers fixed together, over your chest.
- Spotter
Arrange a partner to stabilize the board and safety support for the bar.
- Bench
Draw your shoulder blades back and down and plant your feet.
- Grip
Choose a grip that aligns wrists and elbows at the bottom.
- Lower
Lower the bar toward the board’s center under control.
- Contact
Make brief, balanced contact without crushing into or bouncing off the board.
- Press
Maintain trunk tension and press until your elbows extend.
Key technique points
- Prevent the board from slipping.
- Choose board height beforehand.
- Do not bounce the bar off the board.
- Keep your hips against the bench.
- Keep your wrists beneath the bar.
- Control descent despite the shorter range.
Common mistakes
Slippery board
Do not leave an unsecured surface resting freely on your chest.
Hard impact
Do not drop the bar onto the board and transmit impact to your chest.
Off-center contact
Do not lower onto one edge and tilt the bar.
Shoulders moving forward
Do not lose shoulder-blade support even through a short range.
Excessive load
Do not use the reduced range to justify weight beyond your control.
Poor partner coordination
Do not let the board holder’s hands remain in the bar path.
Frequently asked questions
Board Press: why is “Slippery board” a mistake?
Do not leave an unsecured surface resting freely on your chest.
Board Press: why is “Hard impact” a mistake?
Do not drop the bar onto the board and transmit impact to your chest.
Board Press: why is “Off-center contact” a mistake?
Do not lower onto one edge and tilt the bar.
Board Press: why is “Shoulders moving forward” a mistake?
Do not lose shoulder-blade support even through a short range.
Board Press: why is “Excessive load” a mistake?
Do not use the reduced range to justify weight beyond your control.
Board Press: why is “Poor partner coordination” a mistake?
Do not let the board holder’s hands remain in the bar path.
What should I focus on when doing Board Press?
Prevent the board from slipping. Choose board height beforehand. Do not bounce the bar off the board. Keep your hips against the bench. Keep your wrists beneath the bar. Control descent despite the shorter range.
Related exercises
- Band Triceps Pushdown
- Overhead Cable Triceps Extension
- Chest Dip
- Decline Push-up
- Dumbbell Triceps Kickback
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.