Board Press
An intermediate compound powerlifting exercise that works the triceps, using a barbell.
Starting position
End position
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.
Muscles Worked
Alternatives to Board Press
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Bench Press - Powerlifting
An intermediate compound powerlifting exercise that works the triceps, using a barbell.
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2
Dumbbell Floor Press
An intermediate compound powerlifting exercise that works the triceps, using dumbbells.
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3
Reverse Band Bench Press
An intermediate compound powerlifting exercise that works the triceps, using a barbell.
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4
Floor Press
An intermediate compound powerlifting exercise that works the triceps, using a barbell.
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5
Floor Press with Chains
An intermediate compound powerlifting exercise that works the triceps, using a barbell.
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6
Bench Press with Chains
An advanced compound powerlifting exercise that works the triceps, using a barbell.
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7
Pin Presses
An intermediate compound powerlifting exercise that works the triceps, using a barbell.
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8
Chain Handle Extension
An intermediate isolation powerlifting exercise that works the triceps.
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9
Tate Press
An intermediate isolation strength exercise that works the triceps, using dumbbells.
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10
Bench Press
The bench press is the most popular upper body exercise for building chest strength and muscle mass. It's a compound movement that also develops the triceps and anterior deltoids.
Frequently Asked Questions
What muscles do board press work?
Board Press primarily works the triceps. The chest, forearms, upper back and shoulders assist as secondary muscles.
What equipment do I need for board press?
Board Press uses barbell.
Board Press: is it suitable for beginners?
Board Press is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of board press?
Bench Press - Powerlifting, Dumbbell Floor Press, Reverse Band Bench Press train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my board press reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; board press can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Board Press with AI
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