Board Press: Understanding, Benefits, Execution, and Safety

How to use a board press bench?

The board press is a specialized bench press variation that utilizes wooden boards placed on the lifter's chest to artificially shorten the range of motion, primarily targeting triceps strength, improving lockout power, and aiding in overcoming specific sticking points in the traditional bench press.

Understanding the Board Press

The board press is a highly effective accessory exercise for powerlifters, strength athletes, and serious lifters aiming to improve their bench press performance. Unlike a full-range bench press, the board press limits the eccentric (lowering) phase of the lift by having the barbell contact a pre-determined height of wooden boards stacked on the lifter's chest. This technique allows for the use of supramaximal loads (heavier than your typical 1-rep max) in the lockout portion of the lift, providing a significant overload stimulus to the triceps and deltoids.

Key Benefits of the Board Press:

• Overcoming Sticking Points: Many lifters struggle with the middle or upper portion of the bench press. The board press allows you to specifically train these ranges of motion with heavier loads, building strength where you are weakest.
• Triceps Development: By reducing the range of motion, the board press places a greater emphasis on the triceps, which are critical for lockout strength.
• Joint Health: For lifters with shoulder issues, the board press can be a safer alternative to a full-range bench press, as it reduces the stress on the shoulder joint at the bottom of the lift.
• Neurological Adaptation: Handling heavier loads through a partial range can help the central nervous system adapt to increased weights, making full-range lifts feel lighter.

Anatomy and Biomechanics of the Board Press

The board press primarily targets the muscles involved in horizontal pushing and elbow extension, with a particular emphasis on the latter due to the shortened range of motion.

Primary Muscles Engaged:

• Triceps Brachii: This muscle group is the dominant mover in the board press. Its primary function is elbow extension, which is heavily recruited in the upper range of the bench press and the lockout.
• Anterior Deltoid: The front head of the shoulder muscle assists in shoulder flexion and horizontal adduction, contributing significantly to the press.
• Pectoralis Major: While still active, the contribution of the pectoralis major is reduced compared to a full-range bench press, especially the sternal (lower) head, as the stretch at the bottom is minimized.
• Stabilizer Muscles: Rotator cuff muscles, serratus anterior, and muscles of the core and upper back (lats, rhomboids, trapezius) work isometrically to stabilize the shoulder girdle and maintain a strong pressing platform.

Biomechanical Considerations: By limiting the range of motion, the board press minimizes the stretch reflex that occurs at the bottom of a full bench press. This forces the muscles, particularly the triceps, to initiate the concentric (lifting) phase from a "dead stop" or without the elastic rebound, leading to greater muscular tension and adaptation in the targeted range.

Equipment Needed

To effectively perform a board press, you'll need the following:

• Standard Bench Press Setup: A sturdy flat bench, a power rack or squat rack with adjustable J-hooks for bar placement, and a barbell with weight plates.
• Board Press Boards: These are typically wooden boards, usually 2x6 or 2x8 lumber, cut to a specific length (e.g., 12-18 inches) and often held together with straps or tape. They come in various thicknesses, allowing for different "board heights" (e.g., 1-board, 2-board, 3-board, 4-board).
  • 1-Board: Approximately 1.5-2 inches thick, allowing for a slightly reduced range of motion.
  • 2-Board: Approximately 3-4 inches thick.
  • 3-Board: Approximately 4.5-6 inches thick.
  • 4-Board: Approximately 6-8 inches thick, representing a very short range of motion.
• Spotter: Crucial for safety, especially when handling heavier loads. The spotter is also responsible for holding the boards in place.

Step-by-Step Guide to Performing the Board Press

Proper setup and execution are paramount for safety and effectiveness.

1. Set Up the Bench and Rack:

   • Position a flat bench securely within a power rack.
   • Adjust the J-hooks to a height that allows you to unrack the bar with straight arms, without excessive pressing or straining.
   • Ensure safety pins or spotter arms are set just below your chest level if you were to fail the lift, providing a safety net.

2. Load the Barbell:

   • Load the barbell with your desired weight. Remember that you can typically use more weight than your full-range bench press 1RM.

3. Position Yourself on the Bench:

   • Lie down on the bench with your eyes directly under the barbell.
   • Establish a strong, stable base:
     • Feet: Planted firmly on the floor, either flat-footed or on the balls of your feet, driving through the floor.
     • Back: Maintain a slight arch in your lower back, driving your upper back and shoulders into the bench. Retract and depress your scapulae (shoulder blades) to create a stable shelf.
     • Grip: Take your preferred bench press grip, typically slightly wider than shoulder-width, with your hands wrapped securely around the bar (thumbless grip is generally not recommended for safety).

4. Unrack the Bar:

   • Take a deep breath, brace your core, and unrack the bar.
   • Hold the bar directly over your shoulders with arms fully extended.

5. Place the Boards:

   • This is where the spotter becomes essential. The spotter will place the chosen board(s) directly on your chest, centered, and hold them firmly in place. The number of boards determines the depth of the press.
   • Ensure the boards are stable and won't shift during the lift.

6. Perform the Press (Eccentric Phase):

   • With control, slowly lower the barbell towards the boards.
   • Maintain tension throughout your body, keeping your elbows tucked slightly (45-60 degrees relative to your torso) to protect your shoulders.
   • Lower the bar until it makes solid contact with the top board. Avoid "bouncing" the bar off the boards; aim for a controlled touch.

7. Perform the Press (Concentric Phase):

   • Once the bar touches the boards, immediately reverse the motion.
   • Explosively drive the bar upwards, focusing on pushing through your triceps and anterior deltoids.
   • Push the bar back to the starting position, directly over your shoulders, fully extending your elbows but without locking them out excessively (to maintain tension).

8. Breathing:

   • Take a deep breath before lowering the bar (eccentric).
   • Hold your breath and brace during the eccentric and initial concentric phases to maintain intra-abdominal pressure.
   • Exhale forcefully as you near the lockout or at the top of the lift.

9. Re-rack the Bar:

   • Once the set is complete, carefully guide the bar back into the J-hooks.

Board Press Variations and Progression

The versatility of the board press lies in its adjustable range of motion.

• 1-Board Press: Shortest range reduction, useful for slight sticking points or triceps focus.
• 2-Board Press: A common variation that significantly emphasizes the triceps and upper pressing strength.
• 3-Board Press: Further reduces the range, ideal for maximizing triceps overload and very top-end strength.
• 4-Board Press: The shortest range, often used for supramaximal weights to build confidence and neurological adaptation to heavy loads.

Integrating into Training:

• Max Effort Work: Use 1-3 board presses as a primary lift on a max effort day (e.g., once every 2-4 weeks) to test and build strength in specific ranges.
• Accessory Work: Incorporate board presses as an accessory exercise after your main bench press, using moderate weight for higher repetitions (e.g., 3-5 sets of 5-8 reps) to build volume and hypertrophy in the triceps.
• Overload Principle: Start with a board height that allows you to lift significantly more than your raw bench press 1RM. Gradually work on increasing the weight or reducing the board height over time as your strength improves.

Common Mistakes to Avoid

• Bouncing the Bar: Do not rebound the bar off the boards. This negates the purpose of the exercise (to build strength from a dead stop) and can be dangerous.
• Improper Board Placement: The boards must be centered on your chest and held firmly by the spotter to prevent shifting.
• Losing Full Body Tension: Even with a shortened range, maintain a tight, braced body from feet to grip. Losing tension compromises stability and power.
• Ego Lifting: While the board press allows for heavier weights, ensure the form is controlled. Lifting too much weight with poor form can lead to injury.
• Over-reliance: The board press is an accessory lift. It should complement, not replace, full-range bench pressing, which builds comprehensive strength and muscle development.

Safety Considerations

• Spotter is Mandatory: Due to the heavier loads and the need to hold the boards, a competent spotter is non-negotiable for the board press.
• Proper Warm-up: Always perform a thorough warm-up, including general cardio, dynamic stretches, and specific warm-up sets with lighter weights before attempting heavy board presses.
• Listen to Your Body: Pay attention to any pain, especially in the shoulders or elbows. While the board press can be joint-friendly, it still places significant stress on the triceps and shoulder complex.
• Controlled Movement: Even with heavy weights, strive for controlled eccentric and explosive concentric phases.
• Rack Safety: Ensure the barbell is properly racked after each set to prevent it from falling.

The board press is a powerful tool in the arsenal of any serious lifter. When used correctly and strategically, it can be instrumental in breaking through plateaus, building impressive lockout strength, and developing robust triceps, ultimately enhancing your overall bench press performance.