3 Board Bench Press Overview
The 3 board bench press is a chest strength move. It works your chest. It also works your shoulders and triceps. The triceps are on the back of your arms. You need a barbell, a bench, and three wooden boards. You place the boards on your chest. You press the bar to the boards, not all the way down. The 3 board bench press builds a strong lockout. The boards stop the bar high on your chest. This lets you handle heavier weight. It helps your triceps and your top-end power. It is good for lifters who want a stronger press. Use it on chest day. Always have a spotter for heavy sets.
What Is The Point of the 3 Board Bench Press?
The 3 board bench press limits range of motion to target lockout strength and triceps power. Perfect for breaking through sticking points in your regular bench press.
How To Do The 3 Board Bench Press
- Set up a barbell in a rack over a flat bench and have a partner or yourself ready to place three wooden boards on your chest. Lie back with your eyes under the bar and plant your feet flat and hard into the floor.
- Pull your shoulder blades down and back and pinch them together against the bench. This builds a stable shelf to press from and keeps your shoulders safe on every rep.
- Have your partner stack three boards on your lower chest, centered where the bar will touch. Grip the bar with your hands slightly wider than shoulder width and squeeze it hard.
- Take a big breath into your belly and brace your core, then unrack the bar and hold it locked out over your chest. This is your starting position.
- Lower the bar under control toward the boards, keeping your elbows tucked to about 45 degrees rather than flared wide. Aim for a two to three second descent and keep your upper back tight.
- Touch the bar to the top board with control and let it settle for a moment. Do not bounce off the boards, since the point is to pause and build strength from a dead stop.
- Drive the bar back up explosively, focusing hard on the lockout portion of the press. Push your feet into the floor and think about pushing yourself into the bench as you press.
- Lock out fully at the top and reset your breath and brace before the next rep. Work in the 3 to 6 rep range for strength, and rerack the bar safely when you finish.
3 Board Bench Press Form Tips
- Grip the bar a little wider than your shoulders.
- Keep your feet flat and planted on the floor.
- Squeeze your shoulder blades together on the bench.
- Lower the bar slowly to touch the boards.
- Do not bounce the bar off the boards.
- Keep your wrists straight and stacked over your elbows.
- Press up strong and straight.
- Breathe in as you lower. Breathe out as you press.
- Keep your butt on the bench the whole time.
Common Mistakes to Avoid for the 3 Board Bench Press
- Bouncing the bar off the boards. Slamming and rebounding off the boards defeats the whole purpose, which is to build strength from a controlled pause. Touch the boards under control, settle for a beat, then press with intent.
- Flaring your elbows straight out to the sides. A 90 degree flare stresses your shoulders and actually weakens your press. Keep your elbows tucked to around 45 degrees so the load stays on your chest and triceps.
- Losing your shoulder blade set mid-set. If your shoulders round forward as you press, you lose your stable base and put the joint at risk. Re-set your blades down and back before every rep and hold that tightness hard.
- Using boards to just move way more weight sloppily. The overload is the point, but ego loading with terrible form beats up your shoulders and teaches nothing. Add weight gradually and keep every rep controlled and tight.
- Lifting your hips off the bench. Driving your hips up to grind a rep turns it into a cheat and risks your lower back. Keep your glutes down and get your power from your legs pushing the floor.
- Letting the boards shift out of position. Boards that slide off center change your touch point and can be dangerous. Have your partner center them on your lower chest and reset if they move.
- Neglecting the leg drive. Lazy legs leave power on the table, especially on a lift meant to build a strong lockout. Screw your feet into the floor and use that tension to stay tight and press harder.
- Rushing the lowering phase. Dropping the bar fast to the boards wastes the eccentric and reduces your control. Lower over two to three seconds so you own the descent and the touch.
- Forgetting why you are using boards at all. Training the top range without a purpose wastes a great tool for building lockout strength. Use the 3 board setup specifically to overload and strengthen your bench lockout and triceps.
- Letting your wrists bend back under the heavier load. A cocked-back wrist leaks power and can strain the joint, especially with the extra weight boards allow. Keep the bar low in your palm with your knuckles pointing up.
- Skipping a spotter on heavy board work. The board press lets you handle big weight, which makes a spotter more important, not less. Always have a spotter or safety pins set when you load it up.
3 Board Bench Press Workout Tips
- Use the boards to overload your bench lockout. The shortened range lets you handle heavier weight and build strength in the top portion of the press.
- Pause on the boards instead of bouncing. A controlled touch and settle forces your muscles to press from a dead stop and builds real strength.
- Keep your elbows tucked to around 45 degrees. This protects your shoulders and keeps the load on your chest and triceps.
- Set your shoulder blades down and back every rep. A tight, retracted upper back gives you a stable base and keeps your shoulders safe.
- Program it to target a lockout sticking point. If you fail benches near the top, board presses build strength exactly where you struggle.
- Work in the 3 to 6 rep range for strength. Board presses are a strength tool, so keep the reps lower and the weight heavy but controlled.
- Drive your feet hard into the floor. Strong leg drive keeps you tight and adds power to your press.
- Have a partner set the boards centered on your chest. Consistent board placement keeps your touch point and range the same every rep.
- Press explosively off the boards. Driving up fast trains power and reinforces a strong lockout.
- Always use a spotter or safety pins. The heavy loads boards allow make a spotter essential for pressing safely.
- Vary board height to target different ranges. Fewer boards make it harder and lower, while more boards shorten the range for heavier overload.
- Squeeze the bar hard throughout. A tight grip stabilizes your shoulders and can add pounds to your press.
- Control the lowering phase to the boards. A two to three second descent keeps you tight and builds the eccentric strength that carries over.
- Use it as a bench accessory, not a replacement. Board presses supplement your full-range bench rather than taking its place.
- Keep your wrists stacked and knuckles up. Straight wrists transfer force cleanly and protect the joint under the heavier load.
- Be patient and let the lockout strength carry over. Consistent board work builds triceps and top-end power that shows up in your full bench over time.
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