10 Best Board Press Alternatives for Triceps Strength

The Board Press is done lying on your back with a barbell. Ranked closest by our scoring: the Floor Press, Pin Presses and the Floor Press With Chains. A harder version, the Reverse Triceps Bench Press, is listed below as a progression rather than a swap.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Board Press

Board Press
Primary muscle
Triceps
Equipment
Barbell
Difficulty
Advanced
Type
Compound

Secondary muscles: Chest, Forearms, Lats, Shoulders

How to perform Board Press
  1. Begin by lying on the bench, getting your head beyond the bar if possible. One to five boards, made out of 2x6's, can be screwed together and held in place by a training partner, bands, or just tucked under your shirt.
  2. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement.
  3. You can take a standard bench grip, or shoulder width to focus on the triceps. Pull the bar out of the rack without protracting your shoulders. The bar, wrist, and elbow should stay in line at all times. Focus on squeezing the bar and trying to pull it apart.
  4. Lower the bar to the boards, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.
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Ranked Board Press Alternatives

10 substitutes, ranked by how closely each one matches the Board Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Floor Press

    1. Floor Press

    99% match
    • Triceps
    • Barbell
    • Intermediate
    • Compound

    Pick this when you want an easier version that still works the triceps.

    How to perform this exercise
    1. Adjust the j-hooks so they are at the appropriate height to rack the bar. Begin lying on the floor with your head near the end of a power rack. Keeping your shoulder blades pulled together; pull the bar off of the hooks.
    2. Lower the bar towards the bottom of your chest or upper stomach, squeezing the bar and attempting to pull it apart as you do so. Ensure that you tuck your elbows throughout the movement. Lower the bar until your upper arm contacts the ground and pause, preventing any slamming or bouncing of the weight.
    3. Press the bar back up as fast as you can, keeping the bar, your wrists, and elbows in line as you do so.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Board Press
    • Primary muscle: triceps, the same as the Board Press
    • Equipment: free weights, the same as the Board Press
    • Body position: lying on your back, the same as the Board Press
  2. Pin Presses

    2. Pin Presses

    99% match
    • Triceps
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Pin presses remove the eccentric phase of the bench press, developing starting strength. They also allow you to train a desired range of motion.
    2. The bench should be set up in a power rack. Set the pins to the desired point in your range of motion, whether it just be lockout or an inch off of your chest. The bar should be moved to the pins and prepared for lifting.
    3. Begin by lying on the bench, with the bar directly above the contact point during your regular bench. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement.
    4. You can take a standard bench grip, or shoulder width to focus on the triceps. The bar, wrist, and elbow should stay in line at all times. Focus on squeezing the bar and trying to pull it apart.
    5. Drive the bar up with as much force as possible. The elbows should be tucked in until lockout.
    6. Return the bar to the pins, pausing before beginning the next repetition.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Board Press
    • Equipment: free weights, the same as the Board Press
    • Body position: lying on your back, the same as the Board Press
  3. Floor Press With Chains

    3. Floor Press With Chains

    99% match
    • Triceps
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Adjust the j-hooks so they are at the appropriate height to rack the bar. For this exercise, drape the chains directly over the end of the bar, trying to keep the ends away from the plates.
    2. Begin lying on the floor with your head near the end of a power rack. Keeping your shoulder blades pulled together, pull the bar off of the hooks.
    3. Lower the bar towards the bottom of your chest or upper stomach, squeezing the bar and attempting to pull it apart as you do so. Ensure that you tuck your elbows throughout the movement. Lower the bar until your upper arm contacts the ground and pause, preventing any slamming or bouncing of the weight.
    4. Press the bar back up as fast as you can, keeping the bar, your wrists, and elbows in line as you do so.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Board Press
    • Primary muscle: triceps, the same as the Board Press
    • Equipment: free weights, the same as the Board Press
    • Body position: lying on your back, the same as the Board Press
  4. Barbell JM Bench PressPlay demonstration

    4. Barbell JM Bench Press

    95% match
    • Triceps
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
    2. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
    3. Lower the barbell to your chest, keeping your elbows tucked in close to your body.
    4. Push the barbell back up to the starting position, fully extending your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Board Press
    • Primary muscle: triceps, the same as the Board Press
    • Equipment: free weights, the same as the Board Press
    • Body position: lying on your back, the same as the Board Press
  5. Barbell One Arm Floor PressPlay demonstration

    5. Barbell One Arm Floor Press

    92% match
    • Triceps
    • Barbell
    • Intermediate
    • Compound

    Pick this when you want an easier single-arm version that still works the triceps.

    How to perform this exercise
    1. Lie flat on your back on the floor with your knees bent and feet flat on the ground.
    2. Hold the barbell with one hand, palm facing up, and extend your arm straight up over your chest.
    3. Slowly lower the barbell towards your chest, keeping your elbow close to your body.
    4. Pause for a moment at the bottom, then push the barbell back up to the starting position.
    5. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Movement: flat horizontal press, the same as the Board Press
    • Primary muscle: triceps, the same as the Board Press
    • Equipment: free weights, the same as the Board Press
    • Body position: lying on your back, the same as the Board Press
  6. Barbell Lying Close-grip PressPlay demonstration

    6. Barbell Lying Close-grip Press

    92% match
    • Triceps
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
    2. Grasp the barbell with a close grip, hands shoulder-width apart, palms facing towards your feet.
    3. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
    4. Slowly lower the barbell towards your chest, keeping your elbows close to your body.
    5. Pause for a moment when the barbell touches your chest, then push it back up to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Board Press
    • Primary muscle: triceps, the same as the Board Press
    • Equipment: free weights, the same as the Board Press
    • Body position: lying on your back, the same as the Board Press
  7. Close-grip Barbell Bench Press

    7. Close-grip Barbell Bench Press

    92% match
    • Triceps
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
    2. As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that - as opposed to a regular bench press - you keep the elbows close to the torso at all times in order to maximize triceps involvement.
    3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
    4. Repeat the movement for the prescribed amount of repetitions.
    5. When you are done, place the bar back in the rack.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Board Press
    • Primary muscle: triceps, the same as the Board Press
    • Equipment: free weights, the same as the Board Press
    • Body position: lying on your back, the same as the Board Press
  8. Reverse Triceps Bench Press

    Progression

    8. Reverse Triceps Bench Press

    92% match
    • Triceps
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Lie back on a flat bench. Using a close, supinated grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked extended in front of you and perpendicular to the floor. This will be your starting position.
    2. As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that as opposed to a regular bench press, you keep the elbows close to the torso at all times in order to maximize triceps involvement.
    3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
    4. Repeat the movement for the prescribed amount of repetitions.
    5. When you are done, place the bar back in the rack.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Board Press
    • Primary muscle: triceps, the same as the Board Press
    • Equipment: free weights, the same as the Board Press
    • Body position: lying on your back, the same as the Board Press
  9. EZ Barbell JM Bench PressPlay demonstration

    9. EZ Barbell JM Bench Press

    91% match
    • Triceps
    • Ez-barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
    2. Grasp the ez barbell with an overhand grip, slightly wider than shoulder-width apart.
    3. Lower the barbell to your chest, keeping your elbows tucked in close to your body.
    4. Push the barbell back up to the starting position, fully extending your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Board Press
    • Primary muscle: triceps, the same as the Board Press
    • Equipment: free weights, the same as the Board Press
    • Body position: lying on your back, the same as the Board Press
  10. Close-grip Ez-bar Press

    10. Close-grip Ez-bar Press

    91% match
    • Triceps
    • Ez-barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on a flat bench with an EZ bar loaded to an appropriate weight.
    2. Using a narrow grip lift the bar and hold it straight over your torso with your elbows in. The arms should be perpendicular to the floor. This will be your starting position.
    3. Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
    4. Using the triceps to push the bar back up, press it back to the starting position by extending the elbows as you exhale.
    5. Repeat.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Board Press
    • Primary muscle: triceps, the same as the Board Press
    • Equipment: free weights, the same as the Board Press
    • Body position: lying on your back, the same as the Board Press

Board Press FAQ

What muscles does Board Press work?

The board press primarily targets the triceps brachii, especially the lateral and medial heads, by emphasizing elbow extension in a shortened range. It reduces pec stretch, so the triceps do more of the work; cue: tuck the elbows to ensure triceps, not pecs, drive the lockout.

What is the best bodyweight alternative to Board Press?

Weighted dips are the top bodyweight substitute because they train elbow extension and the long-head stretch when performed with an upright torso. Cue: lower to about 90° of elbow flexion and press up through the palms while keeping shoulders depressed to maximize triceps activation.

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