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3 Board Bench Press

Intermediate
Equipment
Chest
Chest
Shoulders
Shoulders
Triceps
Triceps
Equipment
Barbell
Barbell
Exercise Type
Powerlifting
Mechanics
Compound
Force Type
Push (Bilateral)

The 3 Board Bench Press is a partial-range bench press variation designed to build strength in the top segment of the lift. By placing three wooden boards on the chest, you reduce the range of motion and isolate the lockout portion where the triceps are most active. This variation is a go-to for powerlifters aiming to break through sticking points, but it’s also useful for bodybuilders and strength athletes looking to increase pressing power under heavy loads.

Key Benefits:

  • Strengthens the top-end of the bench press
  • Emphasizes triceps more than lower chest
  • Allows safe overload with heavier weights
  • Reduces shoulder strain by minimizing range
  • Improves lockout control and bar path mechanics
  1. Lie flat on the bench with feet firmly planted on the floor and slight arch in your back.
  2. Grip the bar slightly wider than shoulder width and retract your shoulder blades into the bench.
  3. Have a spotter place and hold three stacked boards on your chest.
  4. Unrack the bar with help and stabilize it over the boards.
  5. Inhale and lower the bar slowly until it gently touches the top board.
  6. Press the bar up in a straight line by driving through your feet and extending the elbows forcefully.
  7. Maintain upper back tension and repeat for the desired number of reps.
  • Keep the bar aligned over the wrists and elbows to maintain efficiency.
  • Avoid fully locking out at the top to keep tension on the triceps.
  • Don’t exaggerate elbow tucking—use a natural flare as you press.
  • Brace your core and squeeze the glutes to stabilize the pelvis.
  • Grip the bar tightly to enhance control and shoulder stability.
  • Focus on pushing yourself into the bench—not the bar off your chest.
  • Maintain scapular retraction throughout—don’t let the shoulders shift.
  • Don’t bounce the bar off the boards—make clean, controlled contact.
  • Try both flat feet and toes tucked to discover the strongest leg drive for you.
  • Use a thumbless grip only if you’ve already mastered bar path control.
  • Experiment with grip width—longer arms may benefit from a wider setup.
  • Think about “bending the bar” to create shoulder torque and full-body tension.

💪 The 3 Board Press is an elite-level tool for developing heavy pressing power and dominating lockouts. Add it into your programming for targeted overload and real results. 🚀

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