Board Press

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General info

Force type

Exercise type

Mechanics type

Level

Targeted muscles

Shoulders (look at the image)

Accessory muscles

Chest, Shoulders, Forearm, Lats

How to perform exercise

Begin by lying on the bench, getting your head beyond the bar if possible. One to five boards, made out of 2x6's, can be screwed together and held in place by a training partner, bands, or just tucked under your shirt.
Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement.
You can take a standard bench grip, or shoulder width to focus on the triceps. Pull the bar out of the rack without protracting your shoulders. The bar, wrist, and elbow should stay in line at all times. Focus on squeezing the bar and trying to pull it apart.
Lower the bar to the boards, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.

What muscles work?

If the correct technique is followed, the following muscle groups work: Shoulders, and auxiliary muscles: Chest, Shoulders, Forearm, Lats

Weight and number of repetitions

The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:

Goal	Sets	Reps	Weight, %1Rm	Rest between sets
Strength	2-6	1-5 reps	100-85%	3-7 min
Mass gain	3-6	6-12 reps	85-60%	1-4 min
Fat burning	2-4	13-25 reps	60-40%	1-2 min

In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!

Goal and number of variations		Level	Weight*	Reps*
			kg

*Specify the weight and the maximum number of repetitions that you can perform with this weight.

You do not want to count by hand? Install the AtletIQ application!

Online workout diary
Remembers your working weight
Counts the load for you
Controls the rest time

Exercise substitutions

You can try replacing the exercise «Board Press» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.