board press · Impulse

What is Board Press? Board press is a variation of the bench press exercise where a wooden or foam board is placed on the chest to shorten the range of motion. This exercise helps in overloading specific points of the lift, improving lockout strength, and targeting different muscle fibers.

Lie flat on a bench press with your feet flat on the ground.
Have a spotter place a wooden or foam board on your chest. The board should be thick enough to limit the range of motion but not too thick to cause discomfort. 3. Grip the barbell slightly wider than shoulder-width apart.
Unrack the barbell and lower it towards the board until it lightly touches the board.
Press the barbell back up to the starting position, fully extending your arms.
Repeat for the desired number of repetitions.

Using a board that is too thick, limiting proper range of motion.
Bouncing the barbell off the board instead of controlling the movement. - Arching the back excessively, risking lower back injury.
Using excessive weights that compromise form and safety.

Start with a thinner board and gradually increase thickness as you progress.
Focus on maintaining proper form throughout the movement. - Control the descent of the barbell to maximize muscle engagement.
Engage your core and keep your lower back flat against the bench.

Primary Muscles: Chest (pectoralis major), triceps, shoulders (anterior deltoids).
Secondary Muscles: Traps, lats, rhomboids, biceps.