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How to do the 3 Board Bench Press - Learn Proper 3 Board Bench Press Form
- Step 1: Lay on your back on a standard flat weight bench and grasp the barbell overhead.
- Step 2: Have a partner place and hold 3 boards stacked on top of each other on top of your chest.
- Step 3: Lower the barbell to touch the top board and then press the weight back up.
3 Board Bench Press Variations and 3 Board Bench Press Alternatives
- Variation 1: Use 1 board, 2 boards, 4 boards, etc.
- Variation 2: Use a foam cushion instead of boards.
3 Board Bench Press Tips
- Tip 1: The 3 board bench press can be completed without assistance but it is recommended that both a spotter and a board holder is utilized.
- Tip 2: If necessary and able then place boards underneath shirt to keep boards in place during movement (ideally use a spotter to hold though instead).
- Tip 3: Touch the bar to the board and then explode upwards without bouncing.
3 Board Bench Press Records and 3 Board Bench Press Statistics from Site Users
| STATISTIC DESCRIPTION | MALE | FEMALE |
|---|---|---|
| # of times this exercise has been used: | 48 | 1 |
| Average weight for this exercise: | 189 pounds | 20 pounds |
| # of workout plans that include this exercise: | 32 | 32 |
| Popularity Rank (based on number of workouts): | 265 | 265 |
Your 3 Board Bench Press Records and 3 Board Bench Press Statistics
| STATISTIC DESCRIPTION | MY STATS | |
|---|---|---|
| # of times you have used this exercise: | ||
| Average weight you've used for this exercise: | ||
| Your Popularity Rank (based on number of workouts) | ||
| Sign up now (it's free!) to start building a workout and tracking your exercise stats! Sign up Now | ||
3 Board Bench Press Chart - Average 3 Board Bench Press Weight Lifted
3 Board Bench Press - Similar Exercises
| Exercise | Primary Muscle | Difficulty | |
|---|---|---|---|
 |
3 Board Bench Press | Chest | Expert |
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90 Degree Push-up | Chest | Expert |
 |
Alternating Floor Press | Chest | Beginner |
 |
Alternating Incline Dumbbell Bench Press | Chest | Intermediate |
 |
Alternating Swiss Ball Dumbbell Chest Press | Chest | Intermediate |
3 Board Bench Press Workout Programs (Workout Plans that use the 3 Board Bench Press)
| Workout Plan | Difficulty | |
|---|---|---|
 |
Superhero Workout Plan | Expert |
 |
Batman Workout Plan | Expert |
 |
Strength Building Bodybuilding Workout Plan | Intermediate |
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Power Workout Plan | Intermediate |
 |
Strength Building Abs Workout Plan | Intermediate |
3 Board Bench Press Muscles Worked
3 Board Bench Press Equipment
| Name |
|---|
| Barbell |
| Flat Bench |
| Board |
3 Board Bench Press Training Details
The 3 board bench press is a free weights exercise that primarily targets the chest and to a lesser degree also targets the shoulders and triceps.
The only 3 board bench press equipment that you really need is the following: barbell, flat bench, and board. There are however many different 3 board bench press variations that you can try out that may require different types of 3 board bench press equipment or maye even require no equipment at all.
Learning proper 3 board bench press form is easy with the step by step 3 board bench press instructions, 3 board bench press tips, and the instructional 3 board bench press technique video on this page. The 3 board bench press is a push exercise for those with a expert level of physical fitness and exercise experience. Watch the 3 board bench press video, learn how to do the 3 board bench press, and then be sure and browse through the 3 board bench press workouts on our workout plans page!
3 Board Bench Press Sports
3 Board Bench Press Force Type: Push
3 Board Bench Press Mechanics Type: Compound
3 Board Bench Press Other Names: board bench press, bench press board
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