Board Press: Effective Alternatives and Techniques Without a Board

How to do board press without a board?

Replicating the specific benefits of a board press without a physical board involves utilizing alternative exercises that limit the range of motion and emphasize the lockout phase of the bench press, primarily targeting the triceps and deltoids.

Understanding the Board Press

The board press is a specialized variation of the bench press where a board (or multiple boards) is placed on the lifter's chest, reducing the range of motion (ROM). The barbell descends until it touches the board, then is pressed back up. Typically, boards are measured in "1-board," "2-board," etc., indicating the thickness and thus the height at which the bar stops.

Why is it used?

• Overcoming Sticking Points: Many lifters experience a "sticking point" in their bench press, often midway or closer to lockout. The board press allows lifters to train specifically above this point, strengthening the muscles involved in the upper range of motion.
• Triceps and Deltoid Development: By shortening the ROM, the board press places a greater emphasis on the triceps and anterior deltoids, which are crucial for the lockout phase.
• Shoulder Health: For individuals with shoulder impingement or pain at the bottom of a full-range bench press, the board press can be a valuable tool to continue training the pressing movement pattern with reduced stress on the shoulder joint.
• Overload: It allows lifters to handle heavier loads than they might with a full ROM bench press, providing a psychological and physiological boost by accustoming the nervous system to heavier weights.

The Challenge: Replicating the Board Press Without a Board

The core challenge is to achieve the primary effects of a board press—reduced ROM, triceps/lockout emphasis, and potential for overload—without the physical board. This requires creative exercise selection and precise execution. The goal is to stop the bar at a predetermined height above the chest, mimicking the board's function.

Effective Alternatives to the Board Press

Several exercises can effectively serve as substitutes for the board press, each with its own nuances and benefits.

Floor Press

The floor press is perhaps the most direct and accessible alternative, perfectly mimicking the limited ROM of a board press.

• How to do it: Lie on the floor inside a power rack or with spotter arms set low. The bar starts with arms extended. Lower the bar until your triceps (or the back of your upper arms) make contact with the floor. Pause briefly, then press the bar back up.
• Why it mimics: The floor acts as the "board," naturally limiting the descent when your upper arms hit it. This significantly reduces the contribution of the chest and shoulders at the bottom, shifting emphasis to the triceps and lockout. It also eliminates leg drive, isolating the upper body press.
• Benefits: Excellent for triceps strength, lockout power, and can be safer for shoulders due to the reduced ROM.

Pin Press (Rack Press from Pins)

The pin press, performed within a power rack, offers unparalleled precision in setting the exact stopping point for the barbell.

• How to do it: Set the safety pins in a power rack to the desired height, mimicking where a board would stop the bar (e.g., 2-board height). Lie on a bench inside the rack. Position the bar on the pins, unrack it, perform the press, and return the bar to the pins after each repetition. You can either start from the pins (concentric only) or lower to the pins (eccentric and concentric).
• Why it mimics: The pins provide a hard, consistent stop, just like a board. You can adjust the height precisely to target different portions of the lift or mimic specific board heights. Starting from the pins (bottom-up) eliminates the eccentric stretch reflex, building raw concentric strength.
• Benefits: Highly customizable ROM, excellent for targeting specific sticking points, builds concentric strength, and offers a safe way to handle heavy loads with the pins acting as a safety net.

Spoto Press

Named after powerlifter Eric Spoto, this variation relies on controlled execution rather than a physical stop to limit the ROM.

• How to do it: Perform a standard bench press, but instead of touching the bar to your chest, stop the bar 1-2 inches above your chest. Pause briefly in this position, then press the bar back up. Maintain tension throughout the movement; do not relax.
• Why it mimics: It forces you to control the eccentric (lowering) phase and generates force from a dead stop just above the chest, similar to the initial push off a board. It requires significant muscular control and tension.
• Benefits: Improves control, builds strength in the mid-range of the bench press, enhances mind-muscle connection, and can be shoulder-friendly as it avoids the deepest stretch.

Partial Range of Motion Bench Press (Controlled)

This is a more general category that encompasses stopping the bar at a specific height without a physical guide, relying solely on lifter control.

• How to do it: Similar to the Spoto press, but the stopping point might be higher or lower depending on the specific goal. The key is consistent execution of the stopping point for each rep.
• Why it mimics: It directly addresses the reduced ROM aspect of the board press.
• Benefits: Versatile for targeting various segments of the lift, good for building strength in specific ranges, but requires strict discipline to maintain consistent depth.

Triceps-Focused Accessory Exercises

While not direct substitutes for the bench press movement pattern, these exercises complement the goal of strengthening the lockout and the muscles primarily targeted by a board press.

• Close-Grip Bench Press: Reduces chest involvement and shifts emphasis significantly to the triceps and anterior deltoids.
• Skullcrushers (Lying Triceps Extensions): Directly isolates the triceps through a full range of motion.
• Overhead Triceps Extensions: Targets the long head of the triceps, crucial for lockout strength.
• Dips (forward lean for chest, upright for triceps): Excellent compound movement for triceps and chest lockout.

Considerations for Implementation

• Warm-up: Always perform a thorough warm-up, including specific warm-up sets for these exercises, especially when handling heavier loads.
• Progressive Overload: Like any exercise, gradually increase weight, reps, or sets over time to continue stimulating adaptation.
• Spotting: For heavy pin presses or any partial ROM benching, a spotter or proper safety equipment (like the rack pins themselves) is crucial.
• Form Over Weight: Maintain strict form. The goal is to work the target muscles effectively, not just move the most weight possible.
• Integration: Incorporate these alternatives into your training program as primary bench press variations on specific days, or as accessory work after your main bench press sets.

Conclusion

The board press is a valuable tool for strengthening specific segments of the bench press and building lockout power. While you may not have a physical board, the principles of limited range of motion and triceps emphasis can be effectively replicated. The floor press and pin press offer the most direct and consistent alternatives due to their physical stopping points. The Spoto press and other controlled partial ROM presses demand greater discipline but are equally effective. By strategically incorporating these variations and complementary triceps exercises, you can achieve the benefits of the board press without ever needing a piece of wood.