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Horizontal Push · Compound
Board Press
Also known as 2-Board Press, 3-Board Press. Targets Triceps, Chest with an optimal working range of 1–6 reps.
Primary Muscles
Triceps, Chest
Secondary: Front Delt
Typical Rep Range
1–6 reps
Arm Dominant
Equipment Tier
Barbell & Rack
Barbell, Bench
Movement Profile
Intermediate · Bilateral
Plane: Sagittal
Coaching Cues & Execution
Focus on these technical checkpoints on every working set of Board Press:
- 1 Keep shoulder blades retracted and upper back arched on bench
- 2 Lower bar under control to touch boards lightly without sinking
- 3 Drive aggressively through triceps to full lockout
Common Mistakes to Avoid
Watch for these form breakdowns as fatigue accumulates across sets:
- ✕ Heaving or bouncing bar off the boards
- ✕ Flaring elbows early and losing lat tension at the pause
Structured Programming
Programs Featuring Board Press (1)
Substitutions & Variations
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