Step by step instructions, muscle activation and variants for the 1-Board Press.
A board press variation where a single wooden board is placed on the chest to limit the range of motion, typically to about 2–3 inches off the chest. This technique overloads the mid-range and lockout portions of the bench press, commonly used by powerlifters to strengthen weak points.
Common mistakes content is coming soon.
The 1-Board Press is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.