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3 Board Bench Press

Free Weights / Expert
  • Chest
  • Shoulders
  • Triceps
56 ratings
  • Steps
  • Variations
  • Tips
  • Stats
  • Similar
  • Plans
  • Muscles
  • Equipment
  • Details

How to do the 3 Board Bench Press - Learn Proper 3 Board Bench Press Form

  1. Step 1: Lay on your back on a standard flat weight bench and grasp the barbell overhead.
  2. Step 2: Have a partner place and hold 3 boards stacked on top of each other on top of your chest.
  3. 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

  1. Variation 1: Use 1 board, 2 boards, 4 boards, etc.
  2. Variation 2: Use a foam cushion instead of boards.

3 Board Bench Press Tips

  1. 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.
  2. 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).
  3. 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

3 Board Bench Press - Similar Exercises

ExercisePrimary MuscleDifficulty
Default ChestVery Easy
Default ChestIntermediate
Default ChestIntermediate
Default ChestBeginner
Default ChestIntermediate
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3 Board Bench Press Workout Programs (Workout Plans that use the 3 Board Bench Press)

Workout PlanDifficulty
Thumb Intermediate
Thumb Expert
Thumb Expert
Thumb Intermediate
Thumb Intermediate
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3 Board Bench Press Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Shoulders blue Triceps blue Chest orange

3 Board Bench Press Equipment

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