Lockout Help

[bblazer]

First I should be clear about something. I no longer bench press. All my pressing is SHOP or clean & press/jerk. Usually logs or fat bars like an axle.

Anyway, my weak point is my last few inches to lockout. I can do my best Dimas imitation, but still my lockout sucks at higher weights or higher reps (I can get a 260 log and 250 axle C&P for at least 3 before the problems hit).

Back when I was benching, I would have done a lot of board and band work to help with this, but since that is out, I am a bit stuck.

My shoulders are strong, so I think they need secondary work to my triceps. Therein lies the problem. Other than skull crushers and cable pull downs, can anyone recommend tri work that will specifically hit the last bit to lockout?

FWIW, the two positions I'm dealing with are narrow (shoulder width) neutral grip (log) and wide false grip for the axle.

Also, for the record, I'm not too keen on machine work. People will make fun of me, and I might scare the soccer moms.

Thanks,

B-

 

[Scotsman]

You can use bands and chains on a log balance becomes a major issue though. You can do rack lockouts with the log or SOHP just look at some of b fold the truth vids and he does both bands and rack lockouts with a log. I do close grip bench press to hit the tris hard I just don't come all the way down (probably stop 4-5" off of my chest). I've also found that limiting leg drive on lower weights has greatly improved my lockout power.

Cheers,
Scotsman

 

[ExtraMile]

i know your a big guy so this might be a stupid idea but can you do dips? they hit both shoulders and tri's and also chest...

 

[SaiBoT]

I know a couple good ones, the first it's called seated narrow grip lockouts. You seat on a bench set at 90 inside the cage and set the pins @ forehead height, then work it... on each rep you should reset the bar on the pins but keep yourself tight. Sets of 3-6 reps.

The second it's one arm braced press, neutral grip with dumbell also in the low reps range... your bis should touch your ear at the top.

 

[bblazer]

i know your a big guy so this might be a stupid idea but can you do dips? they hit both shoulders and tri's and also chest...

Only about 25 with 65 lbs on the belt.

B-

 

[bblazer]

I know a couple good ones, the first it's called seated narrow grip lockouts. You seat on a bench set at 90 inside the cage and set the pins @ forehead height, then work it... on each rep you should reset the bar on the pins but keep yourself tight. Sets of 3-6 reps.

The second it's one arm braced press, neutral grip with dumbell also in the low reps range... your bis should touch your ear at the top.

I think the narrow grip lockouts seem like the ticket here. I will give them a try today and see what they feel like.

Thanks,
B-

 

[ExtraMile]

Only about 25 with 65 lbs on the belt.

B-

thats sick, but im guessing from that you have already tryed dips to increase OHP strength.

Saibot's idea sounded good...

 

[Unit 2005]

Push press? Close grip bench pressess? Maybe some pertials with close grip?

As mentioned, the weighted dips are a good one.

 

[SouthernLord]

Kick backs and one handed push downs did wonders for my axel clean and press lockouts

 

[future]

Dumbell skulls possible? We called them bouncers where we'd bounce the dumbells off mats that were about 1/2 the rom.

 

[the_alcatraz]

Kick backs and one handed push downs did wonders for my axel clean and press lockouts

kickbacks?

 

[SouthernLord]

kickbacks?

lulz?

 

[bblazer]

Kick backs and one handed push downs did wonders for my axel clean and press lockouts

Do I do those while sitting on a swiss ball or not?

Are gloves and lifting straps required?

B-

 

[bblazer]

Dumbell skulls possible? We called them bouncers where we'd bounce the dumbells off mats that were about 1/2 the rom.

That actually doesn't sound like a bad idea. I'm assuming you might grip the DB by the inside of the plate rather than the handle. Kinda like resting the thing vertically with the inside plate in your palm, and the handle between your index finger and thumb.

B-

 

[SouthernLord]

Yes. Gloves are a must. You can sit on a swiss ball or stand on a bosu ball. Your choice. Dont forget to supunate your pinky 15 degrees counter clockwise at peak contraction. This is the key to bringing up your lockout strength for the axle clean and press. Poundstone taught me that.

 

[ExtraMile]

duhh u need a belt for those especially when your goin intense and incorperating bosu balls

 

[Unit 2005]

dumbell skulls are skullcrushers with dumbells - sounds obvious i know. Take two dumbells, lie back and start in a position you would do dumbell flyes. Palms facing each other. Then, keeping your elbows tight, perform the skullcrusher movement, let the DBs travel past the side of your head. Personally i like them on an incline bench. They are a good tricep exercise, expecially if you have not done them before. Give them a go and see how they work for you. Change is always good!

 

[bblazer]

Yes. Gloves are a must. You can sit on a swiss ball or stand on a bosu ball. Your choice. Dont forget to supunate your pinky 15 degrees counter clockwise at peak contraction. This is the key to bringing up your lockout strength for the axle clean and press. Poundstone taught me that.

Figures you would take lessons from Pussycake.

You may no longer have my baby.

B-

 

[SouthernLord]

Figures you would take lessons from Pussycake.

You may no longer have my baby.

B-

That's fine. I'm already carrying Derek's baby anyways

 

[b fold the truth]

A couple things really fry my triceps "log style"...if that makes sense? Doing intense board presses help my viking press but doesn't do much of anything for my log press...if that makes sense?

Set up the log in the rack so that the bottom of the log is at about nose level. Strict press from the rack. Sets of 3-5 reps seem to work best. Seems I can do a set of 3 and then add 5-10 lbs and can't budge the weight off the rack.

I've also come to like doing log bench press. Can easily be done as partials as well. Just set the log in the rack so that you can slide under the log nicely and easily and then just press. Want less shoulders and chest...just raise the rack pins. I've done low and high reps on these...both seem to work nicely.

 

[Big_BK]

When i was really focusing on bringing my press up one of the tricep exercises i did was STANDING BB tricep extensions. Take a BB press it overhead and then lower behind your head and extend. Basically this motion but with a BB.