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Training for both raw and equipped bench pressing. In terms of direct lockout training im a fan of movements that still involve a full range of motion but unload the bottom portion of the press.
What Is A Bench Press Lockout Article Video
Things like board presses train the lockout portion of the bench.
Bench press lockout training. This is also a great way to overload the movement so you can feel heavier weight in your hands. In fact rack lockouts are so popular among powerlifters specifically because they are so effective for improving your bench numbers. Considering that rack lockouts entail training an actual portion of the bench press and that the triceps play a major role throughout the movement its no surprise that this is a benefit.
Bigger stronger triceps mean fewer misses at lockout and more muscle mass underneath. Place a flat bench inside the power cage and set the safety pins to the desired height. Even though raw powerlifting seems to have taken over in popularity in the past few years equipped geared powerlifting still is very popular.
The lockout for the bench press refers to the upper third of the lift in which you bring the elbows into a fully extended position to lock out. Lockouts are performed in the power cage or squat rack provided it has adjustable safety pins. For professional and experienced lifters especially the ones who work equipped this can become the main area of interest for the bench press as it is the limiting factor to world class results.
With a raw bench you need to be very strong off the chest and in the middle portion of the lift. Build up your tricep strength for an improved bench press lockout. Lockout emphasis variations are more specific to the bench press and require more technique than the extension movements.
Learn and perfect these four exercises and youre bound for bench press. Bench press lockout technique is very similar to bench press technique. Done properly the bench press will help you build rock solid pecs delts and triceps and gain immense upper body strength.
Training keep it simple stupid part 2. Sure increasing your five board press or 2 inch pin press might build stronger triceps but it likely wont carry over to your full range bench press. But if you fall prey to common mistakes youll spin your wheels and risk.
Triceps to lock out the weight. When benching with a shirt you need a very strong lockout as the bench shirt changes the strength curve of the lift.
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