Board Press
Quick Information
Category
Powerlifting
Difficulty
Intermediate
Equipment
Barbell, Bench, Squat Rack
Primary muscle group
Triceps Brachii, Pectoralis Major
Secondary muscle groups
Deltoids, Latissimus Dorsi
Movement pattern
Partial-Range Horizontal Push
Training goal
Maximal Strength
Sport
Powerlifting, General Athletic Development, Bodybuilding, Football, Rugby
Overview
Purpose. Train supra-maximal loads through the sticking point of the bench press.
How it fits the system. An intermediate-level partial-range horizontal push entry in the Powerlifting section, programmed to develop maximal strength. Related work in the library: Safety Bar Box Squat and Block Pull.
Primary muscles
Triceps Brachii, Pectoralis Major
Secondary muscles
Deltoids, Latissimus Dorsi
Movement pattern
Partial-Range Horizontal Push
Equipment
Barbell, Bench, Squat Rack
Difficulty
Intermediate
How to Perform
- Have a partner hold a one- to three-board stack on the chest, or strap it in place.
- Lower the bar to the board under control.
- Pause briefly without relaxing.
- Press explosively to lockout.
Coaching Cues
- "Touch, do not crash."
- "Stay tight against the board."
- "Drive the bar back over the shoulders."
Common Mistakes
- Slamming the bar into the board.
- Using board heights that skip the actual weak point.
Progressions & Regressions
Progressions
Reduce the board height over a training block while holding load.
Regressions
Pin press, or a floor press.
When to Use It
When to use
Peaking blocks and lockout weaknesses.
When not to use
Without a competent spotter, or with elbow pain.
Programming
2–4 reps, 3–5 sets, 90–105% of bench, 2–3 minutes rest.
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