Please Scroll Down to See Forums Below Hey guys, its been a while. I totally quit lifting for about 5 months and I'm just not gettng back into it heavy. I'm having real trouble locking out weight. I'm comming off my cheast well but can't finish anything. I know its my tris and I need some exercises to help out on bench. I have been doing extentions and skull crushers but I dont feel like I'm helping anything. Any info anyone can give me would be really helpful. When I quit I was up to 295 on bench, I couldn't do 250 last night. Its bad!! Help!!
Lockout help
- Thread starter Grantsdu
- Start date
I have been trying to burn my tris out. I have been going close grip bench with bands, skul crushers, extintions, anything I can think of. There wearing down but I can't realy tell there getting any stronger. Should I be trying to go heavy on this stuff? Like sets of 2 and 3 reps?
I have th boards but have never used them much, sounds like I need to. What about using lite weight on the bench and stoping halfway down, pausing and going back up? I would think that would be a really good thing to do as long as I don't get too heavy and hurt myslef. What do you all think?
argent
New member
They are similar in the sense that you come to a dead stop at a given level and then press back up. However the boards will probably be better for you because you can adjust where the bar stops. Your sticking point might be 2" above or below the max. depth you can reach on floor press.
Vulgar_Display_Of_Power
New member
Grantsdu-
Stick with the board presses as much as possible. The amount of weight you can use will up your bench considerably.
Keep 1/2 tricep presses in mind for when you might be short on time, or your having extreme tricep/tendon soreness from all the constant heavy partials.
One other thing my buddy Benchmonster reccomends is partial rack lockouts with a shitload of band tension(usually bands doubled under bottom of rack work well). These work like a mofo, but will F up a shoulder quicker than anything. Make sure you lift with your head, not your ego, and try to drive the bar in a straight line, instead of letting it float back towards your face.
Let us know what you find that works!
Stick with the board presses as much as possible. The amount of weight you can use will up your bench considerably.
Keep 1/2 tricep presses in mind for when you might be short on time, or your having extreme tricep/tendon soreness from all the constant heavy partials.
One other thing my buddy Benchmonster reccomends is partial rack lockouts with a shitload of band tension(usually bands doubled under bottom of rack work well). These work like a mofo, but will F up a shoulder quicker than anything. Make sure you lift with your head, not your ego, and try to drive the bar in a straight line, instead of letting it float back towards your face.
Let us know what you find that works!
Speaking of that, what causes the weight to move back twards my face? When I begin a set it usually stays straight but as I get tired it begins to drift back. What muscle do I need to be targeting to compensate for that. I know I'm not helping myself by doing that and I can't stop it.
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