Powerlifting
Board Press
The board press is a barbell bench press lowered to a board on your chest. The shorter range of motion trains your chest and triceps, emphasizing the upper portion of the press.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 2 min
How to do it
- Lie on the bench with your eyes beneath the racked bar and your feet flat on the floor.
- Pull your shoulder blades together against the bench.
- Grip the bar evenly, slightly wider than shoulder-width, with your thumbs wrapped around it.
- Have a partner position the board securely over your mid-to-lower chest.
- Unrack the bar to arm’s length above your shoulders, using a handoff if needed.
- Lower the bar under control until it lightly touches the board.
- Press the bar upward and slightly back until your elbows straighten above your shoulders.
- Return the bar to both rack hooks after your final repetition.
Form cues
- Stack your wrists over your forearms.
- Keep your upper back tight.
- Brace before each descent.
Common mistakes
- Bouncing off the boardTreat the board as a stopping point rather than a spring, briefly settling the bar before pressing.
- Elbows flaring straight outKeep your elbows slightly closer to your torso so your forearms stay near vertical at contact.
- Lifting your hipsPush through your feet without letting your butt leave the bench.
Safety
A failed repetition can trap the bar over your chest or neck, and a slipping board can unexpectedly increase the descent. Excessive load can strain your shoulders, chest, or elbows despite the shortened range.
- Set rack safeties just below board contact height, checking with an empty bar that they catch it before it reaches your chest or neck.
- Use a dedicated spotter in addition to the board holder; keep the holder’s hands outside the bar path.
- Secure the plates with collars before lifting.
- Begin with a manageable load rather than assuming the shorter range allows a large weight increase.
If you have shoulder, chest, or elbow pain, get advice from a physiotherapist before using this exercise to shorten your pressing range.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Bench-Press Board
- Olympic Flat Bench
- Power Rack
- Powerlifting Barbell
Sets and reps
- Sets
- 3–4
- Target
- 4–6 reps
- Rest
- 2 min
Use the same board height across working sets, leaving about two repetitions in reserve.