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Board Press

in Triceps Exercise


Main Muscle Worked: Triceps

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Board Press - Exercise Guide

Step 1

Lie on a bench with your head beyond the barbell if possible.

Step 2

Tuck five boards, around 2x6 in size and screwed together, under your shirt and just above your lower chest. You may have a training partner hold it for you in place.

Step 3

Tuck your feet underneath you and arch your back.

Step 4

Reach and hold the barbell with both hands using a standard grip. Your hands should be shoulder width away from each other.

Step 5

Lift your shoulders off the bench and retract your shoulder blades together.

Step 6

Drive your traps into the bench with the help of your feet. Keep this tight body position all throughout this exercise.

Step 7

Lift the barbell off the rack and let it hover over your chest with your arms fully extended. Do this without protracting your shoulders. Keep your wrist, elbow, and barbell aligned all throughout this exercise. This is your starting position.

Step 8

Lower the barbell until it touches the boards. Focus on squeezing and trying to pull the barbell apart as you do this.

Step 9

Pause for a moment then lift the barbell up as powerful as you can. Continue until you’re back to your starting position. Keep your elbows tucked in as you do this.


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