Board Press
The board press is a range-of-motion restricted barbell bench press in which one to five wooden boards (2×6 lumber, stacked and secured) rest on the lifter's chest, stopping the bar's descent at a fixed height above the chest. The removed bottom ROM eliminates the pectoralis major's weakest position, allowing supramaximal loading and isolating the mid-range and lockout portions of the press. It is a foundational Maximum Effort (ME) exercise in the Westside Conjugate system.
Execution
- Set up identically to a standard bench press: arch, retract scapulae, feet planted, eyes under bar
- Have a training partner place the boards on the chest (or secure them with a bungee cord through the shirt)
- Unrack and lower the bar under control until it contacts the boards — do not crash into them
- Pause briefly (or perform a touch-and-go depending on the programming intent), then press with maximal intent
- Lock out completely before re-racking
Board Height and Muscle Emphasis
Each board (nominally 38–50 mm thick) cuts approximately 10–15° of elbow flexion from the bottom of the lift. This shifts which muscles bear the primary load:
| Boards | Approximate ROM removed | Primary target |
|---|---|---|
| 1 board (~50 mm) | Deepest chest contact only | Balanced pec/triceps; pausing above chest |
| 2 boards (~100 mm) | First ~25° of elbow flexion | Mid-range; slightly more triceps emphasis |
| 3 boards (~150 mm) | First ~40° | Triceps dominant; above sticking point |
| 4–5 boards (~200–250 mm) | First ~55° | Near-lockout isolation; supramaximal loads |
Why Boards Allow Supramaximal Loading
In the standard bench press, the sticking point 2–3 inches off the chest is where the pectoralis major operates at maximum stretch and minimum mechanical advantage — simultaneously its weakest and most loaded position. At 3+ boards, the lift begins above this sticking point entirely. The lifter's full lockout strength is now applied through a range where their musculature is mechanically stronger, allowing 10–30% more total load than their standard bench 1RM. This overload stimulus is the primary training rationale.
Westside Application
The board press is a Max Effort exercise in the Conjugate system, not an accessory. It is rotated with other ME exercises (floor press, close-grip bench, slingshot bench) on a weekly or bi-weekly basis to prevent accommodation. Weekly max-effort rotation prevents the nervous system from adapting to any single movement pattern while continuously driving strength in the primary press ROM.
For system-specific training applications, see each system's lens entry.