- Lie supine on bench. Grasp bar with overhand and slightly
wider than shoulder width grip. Arch back, extend hips, and position
feet back flat on floor. Dismount barbell from rack over chest.
Have assistant hold board on center of chest.
- Lower weight toward lower chest onto board. Press bar upward
until arms are extended. Repeat.
- Instead of assistant holding bench board, it can be strapped
to torso, as shown. Boards of varying thicknesses (1, 2, or 3)
can be used. Board Press develops strength in middle range of
motion for Bench Press.
Gluteus Maximus, Erector Spinae, Quadriceps, and other muscles
may be considered significant stabilizers during actual powerlift.