Power Rack - Bench lockout question

[mekannik]

Situation: Lockout on my flat bench is my weak point, so I decided to try lockouts in the power rack to overload that portion of the lift. My current starting position is with my upper arm just above parallel in relation to the ground. This leaves me about 5-6" of pressing.

Question: Should I raise the bars so that I'm only pressing thru the top 3-4"? Or stay where I am at?



My bench (from a couple months ago) was 365. Switched to close grip bench, hit 350. Retested bench - 350.

Rack lockout weight currently used - 350 x 3 x 3.


Thanks for the input.

 

[Liftbig]

up your tricep work. do rack lockouts from various hieghts. also board presses help alot with tricep strength.

 

[Exodus]

do both............... and add a third one of 1-2 inch rom.

work on the 6 inch rom
4 inch rom
and 2 inch rom

this way you can keep adding even more weight.

X

 

[thebrute]

do lots of tricep and bench press assistance exercises. set a goal on a particular exercises and switch them up. also, do some speed work as well and alternate it with the regular bench. view my progress here:
www.trainordie.com/progress.html
to get an idea..good luck, brotha. tb

 

[Devastation]

i recommend hitting the 4-6" portion hard. and do it with more weight then you are doing now. don't be afraid to go super heavy. surprise yourself

 

[IronLion]

What helped me:

rack lockouts w/ bands (about 5-6 inch rom, so forearms perpindicular to the ground)

also i used a lot of 2 and 3 board presses, sometimes banded.

I felt the bands made my lockout shoot up in a matter of a month or so...I had never used them before so it really helped, i suggest you get some mini's or lights and give them a try...

 

[Lord_Suston]

I like to use chains, and I go from humerus parallel from the floor and about 6 inches aways. Also working on speed from the bottom position always helps

 

[MULE1]

i recommend hitting the 4-6" portion hard. and do it with more weight then you are doing now. don't be afraid to go super heavy. surprise yourself

right on the money.....also when your doing them work up to your max weight and do it for 10 singles your tris will grow like a madman and you'll get super strong

 

[mekannik]

Thanks for the input everyone.

My second bench workout in the week consists of:
speed bench, 225 for 9 sets (3 dif. grip widths) x 3, 45 sec rest
(each set taking less than 4 seconds)

lockouts, 335 - 350 for 4 sets x 3, 2-3 min rest

various tri work, 2 excercises, 2-4 sets


Tried moving my hands out about 1/2" each side - increased my weight by 15# in one set. Next week I plan on raising the bars one peg to work the 4-6" range.

 

[mekannik]

Quick update - raised the pins one notch (about 2") after 4 weeks at the lower position. Gained 100 pounds on my lift - 435 x 3 with no problems.

Thanks to everyone for their input.

 

[RAGINGHULK]

Chains, chains and more chains.
Also, use rubber bands once you've plateaued with the boards.

This'll lhelp you overcome your barrier.

RAGINGHULK