« Bench Press With Weight Releasers - Chest Exercise | Home | Flat DB Bench - Chest Exercise »

Board Press - Chest Exercise

By Elliott | April 24, 2008

Main Muscle Worked: Chest

Other Muscles Worked: Triceps, Shoulders

Equipment: Barbell

Mechanics Type: Compound

We love all aspects of Lumber Liftin. The 3 Board Press is one of the front runners for all time best max effort movements for the development of the bench press. For most the 3 board press will position the bottom of the lift (when the bar hits the boards) just out of the pec region of the bench press. This in turn will place most of the work onto the triceps and off of the chest. This makes the 3 board press a great triceps and lockout builder.

The 3 Board Press is also a great way to control the range of motion if you are dealing with shoulder and pec injuries.

While this movement is generally thought of as a max effort movement that will be trained with heavy singles and triples using the Max Effort Method. It is also a great triceps builder. Use a close grip and work up to a few heavy sets of 5 and watch you triceps take off.

I have personally seen this one movement add over 100 pounds to many lifters bench press. These lifters were all very strong off the chest but weak at the top end. This top end was holding their bench press back. After adding in three board presses for reps they increased their top end strength to match the bottom and strength and the net results was a hundred pound personal record.

Taken from Elitefts.com

Share and Enjoy: