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 Body-up, the Bench Dip (Knees Bent) and the Bench Dip On Floor.

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.

  1. Best match
    Body-upPlay demonstration

    1. Body-up

    77% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound

    Use this when you have nothing to train with, because it works the triceps with bodyweight alone.

    How to perform this exercise
    1. Start by placing your hands on a raised surface, such as a bench or parallel bars, with your palms facing down and fingers pointing forward.
    2. Extend your legs out in front of you, keeping your heels on the ground and your body straight.
    3. Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground.
    4. Pause for a moment, then push through your palms to straighten your arms and lift your body back up to the starting position.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: triceps, the same as the Board Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  2. Bench Dip (Knees Bent)Play demonstration

    2. Bench Dip (Knees Bent)

    77% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
    2. Slide your butt off the bench and straighten your legs in front of you, keeping your heels on the ground.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the Board Press
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not lying on your back
  3. Bench Dip On FloorPlay demonstration

    3. Bench Dip On Floor

    76% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Lower your body by bending your elbows until your upper arms are parallel to the floor.
    4. Push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: triceps, the same as the Board Press
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not lying on your back
  4. Triceps Dip (Bench Leg)Play demonstration

    4. Triceps Dip (Bench Leg)

    75% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench with your hands gripping the edge, fingers pointing forward.
    2. Walk your feet forward, sliding your butt off the bench, and straighten your arms.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Push through your palms to straighten your arms and return to the starting position.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: triceps, the same as the Board Press
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not lying on your back
    • Balance: easier to stay steady on than the Board Press
  5. Push-ups - Close Triceps Position

    5. Push-ups - Close Triceps Position

    73% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms' length.
    2. Lower yourself until your chest almost touches the floor as you inhale.
    3. Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
    4. After a second pause at the contracted position, repeat the movement for the prescribed amount 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: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  6. Triceps Dip (Between Benches)Play demonstration

    6. Triceps Dip (Between Benches)

    73% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: triceps, the same as the Board Press
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying on your back
  7. Close-grip Push-up Off Of A Dumbbell

    7. Close-grip Push-up Off Of A Dumbbell

    73% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on the floor and place your hands on an upright dumbbell. Supporting your weight on your toes and hands, keep your torso rigid and your elbows in with your arms straight. This will be your starting position.
    2. Lower your body, allowing the elbows to flex while you inhale. Keep your body straight, not allowing your hips to rise or sag.
    3. Press yourself back up to the starting position by extending the elbows. Breathe out as you perform this step.
    4. After a pause at the contracted position, repeat the movement for the prescribed amount 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: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  8. Three Bench DipPlay demonstration

    8. Three Bench Dip

    72% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with your hands gripping the edge, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body until your upper arms are parallel to the ground.
    4. Push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: triceps, the same as the Board Press
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not lying on your back
  9. Triceps DipPlay demonstration

    9. Triceps Dip

    71% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: triceps, the same as the Board Press
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Board Press
  10. Triceps Dips FloorPlay demonstration

    10. Triceps Dips Floor

    69% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on the edge of a chair or bench with your hands next to your hips, fingers pointing forward.
    2. Slide your butt off the front of the chair with your legs extended in front of you.
    3. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
    4. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle.
    5. Once you reach the bottom of the movement, press down into the chair to straighten your elbows, returning to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the Board Press
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not lying on your back
    • Balance: easier to stay steady on than 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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