What is a board press? This is a question that often arises among individuals looking to enhance their strength and fitness. A board press, also known as a board press-up, is a bodyweight exercise that primarily targets the chest, shoulders, and triceps. It involves pressing a flat board or a weight plate that is placed on the hands while performing a push-up. This exercise offers a unique challenge and can significantly improve upper body strength and endurance.
The board press is a variation of the traditional push-up, but with the added difficulty of holding a board or weight plate on the hands. This variation increases the overall resistance, making it more challenging to complete the movement. The exercise can be performed with different levels of difficulty, depending on the weight of the board or plate used.
Benefits of the Board Press
There are several benefits to incorporating the board press into your workout routine. Firstly, it is an excellent exercise for building upper body strength, particularly in the chest, shoulders, and triceps. By increasing the resistance, the board press can help you achieve a stronger and more muscular upper body.
Secondly, this exercise is a great way to improve your push-up technique. Since the board press requires more control and stability, it can help you develop better form and technique, which can translate to improved performance in other push-up variations.
Lastly, the board press is a functional exercise that can help improve your overall body strength and endurance. By challenging your upper body muscles, you can enhance your ability to perform daily tasks and other physical activities with greater ease.
How to Perform the Board Press
To perform the board press, follow these steps:
1. Start in a standard push-up position, with your hands shoulder-width apart and your body in a straight line.
2. Place a flat board or weight plate on the hands, ensuring it is securely held.
3. Lower your body down until your chest nearly touches the ground, keeping your body straight.
4. Push back up to the starting position, using your chest, shoulders, and triceps.
5. Repeat for the desired number of repetitions.
Progressions and Variations
As you become more comfortable with the board press, you can progress to more challenging variations. Here are a few options:
1. Weight Plate Board Press: Replace the flat board with a weight plate, increasing the resistance further.
2. Board Press with Feet Elevated: Elevate your feet on a bench or chair to increase the range of motion and challenge your core stability.
3. Board Press with Hand Placement: Place your hands closer together or wider apart to target different muscle groups within the chest and shoulders.
In conclusion, the board press is a versatile and effective exercise for improving upper body strength and endurance. By incorporating this exercise into your workout routine, you can achieve a stronger and more muscular upper body while also enhancing your overall fitness level.
