How far down for Rack lockouts?

[st8k_lover]

I want to do some rack lockouts but was wondering how far the bar was suppose to travel. Did them Saturday and an wondering if they did anthing at all. I set the pins about 8 inches below my fully extended "Lockout" position ,picked up the weight and lowered it to the pins, extended and repeat. Did 3 sets of 8 reps using 300 pounds,(325 current bench max). Do I need to go far above 1rp max to be effective?
Thanks



GOD BLESS THE UNITED STATES AND HER SOLDIERS:mp5:

 

[louden_swain]

I use knee level for half motion. Some trainers will use a quarter motion. Some use three quarter motion. It depends on what you are trying to achieve.

 

[rjl296]

i always use more than my max bench. I go down about 4-8 inches max

 

[R CRUSHER]

if your doing them to increase your bench the pins should be about 1" below your sticking point.

boards work better you stay in the groove, the weight isn't taken away from you, they're easier on your delts


DR.SLOE ~ "hook up them boards dawg.....that shit is tight"