Board Press

PushBBBench

Bench press with wooden boards (or a rolled towel/pad) strapped to the chest to reduce range of motion, allowing supra-maximal loading to build lockout strength and overload the top portion of the press.

Demo: Strength coaching demo

Sets

4

Reps

3-6

Rest

2:30

Contraindications

Requires a training partner or rack to safely place boards.

Setup

Board(s) held or strapped to the chest by a partner. Lie on the bench as normal, unrack the bar.

Execution

  1. 1Lower the bar under control until it touches the board
  2. 2Pause briefly on the board — no bounce
  3. 3Press up to full lockout
  4. 4Maintain the same technique as a full bench press

Key cues

  • Touch the board, pause, then drive
  • No rebounding off the board
  • Keep elbows tracking consistently
  • Treat it like a paused bench, just shorter ROM

Common faults

  • Bouncing off the board for a rebound effect
  • Using boards that are too thick, reducing training benefit
  • Losing bar path consistency
  • Rushing the pause

Tweaks

  • Vary board height (1, 2, or 3 board) to target different sticking points
  • Combine with bands or chains
  • Substitute a firm foam block if no boards available

Regressions

Close-Grip Bench PressBarbell Bench Press

Progressions

Spoto Press

Muscles

Primary: Triceps Brachii, Pectoralis Major

Secondary: Anterior Deltoid

Notes

Requires a barbell and boards — future equipment.

Sources

Attribution: Westside Barbell / Powerlifting canon