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Board Press Lockout
Beginner 40 min

Board Press Lockout

Calories

295 kcal

Equipment

Push-Up Board, Smith Machine, Flat Bench

Intensity

—

Focus

Chest, Front Delts, Triceps

Workout Exercises

1

Push-Up Board Wide-Grip Push-Up

6 min

Push-Up Board Chest

Description

A classic push-up performed using the wide hand positions on a push-up board to emphasize the chest through a larger horizontal pressing angle. Keep a rigid plank and control the descent and press for full chest engagement.

How to perform

  1. Step 1

    Step 1

    Hold a strong high plank with your hands in the wide slots on the push-up board. Brace your abs and glutes so your body forms a straight line from head to heels. Set your shoulders down and back and keep your neck long.

  2. Step 2

    Step 2

    Lower your body under control until your chest is just above the board. Keep your hips level with your shoulders—don’t sag or pike. Let your elbows track out slightly to match the wide hand position while keeping your shoulders stable.

  3. Step 3

    Step 3

    Press the board away and straighten your elbows until you’re back in a strong plank. Squeeze your chest at the top without letting your shoulders shrug. Reset your brace and repeat with the same controlled tempo.