Why it's on the list: Take a look at the bench press and you'll notice that the last two-thirds of the movement is mostly elbow extension—in other words, triceps. This is one reason why super strong pressers prioritize triceps training and love the board press to do it.

The board press is a partial-rep version of the bench press where you place 2x4s on your chest to preferentially train the lockout. Don't have boards? An easier gym hack may be simply to move a bench inside the rack and set the pins a few inches off your chest.

Board press forum quote

Board Press Variations for Triceps Growth

In your workout: Hit this early in your triceps routine and go heavy! Shoot for the low end of the hypertrophy rep range at around 4 sets of 8 reps. If you're a big presser, wear your elbow sleeves to stay strong and in the groove.

Tricep Workout Tricep