Rack lockouts for the tris.

[gettinlarger]

I'm going to be doing these tonight, but I want to clarify a few things:

Rep range (I'm on a DC-type program, so I'm thinking to aim for between 5 and 8),
TUT,
And how to do my reps. I.E. Do I perform the lift as if it were a normal bench press? Or do I lockout, bring it down to the pins rest a few seconds, and push out another rep?

 

[revexrevex]

I do each rep as it was a single. It's pretty difficult to bounce the bar off the pins. Make sure to line the bar with your regular bar path, it can be uncomfortable in the beginning if you don't do that. Reps is up to you I guess. I do 3 - 8, about 2 reps short of failure

 

[louden_swain]

I will be performing these tonight as well.

I set the safety bars at about 10 inches above my chest.

I will start in the bottom position and push upwards and return to the safety bars. I let the bar rest on the bars, until I push upwards.

Sounds like you have the right idea.

 

[IronLion]

yes, every rep should be reset, I like a close grip, and I like to put it about 4 inches off my chest. I have no clue about DC rep range, but I thought it was like one work set to failure?

 

[JOKER47]

Any reason you would not do boards presses instead of rack lockouts?

Just curious,
Joker

 

[gettinlarger]

Excellent, thanks guys. I was also going to ask at what height to place the pins, but you beat me to it swain and IL.

IL ... yeah, it's til failure, but I was wondering where I should aim my failure. swain, what do you do?

 

[louden_swain]

Here is why I said 10 inches. . .

I feel that the triceps are doing all the work at this position, plus I have longer arms.

You can set the safety bars at any level you want. . .I set them where I have weak points.

 

[gettinlarger]

Any reason you would not do boards presses instead of rack lockouts?

Just curious,
Joker

No boards at the moment. One of these days I might make some.

swain, thanks bud.

 

[revexrevex]

Question: The reason you set the rack's just below the weak point is to not waste any effort on the strong portion of the lift? That way you are saving the energy for the weak points? Did that make sense?

 

[IronLion]

I put them lower just because I want to work my triceps through the entire range they are most useful in a bench press. The lockouts are useful too, I just prefer a bigger rom......If you are doig actual lockouts which would be high up like ls said, you need to be pushing some serious weight to make them worthwhile.

 

[jeremys]

does anybody else have a problem doing these? i'm reccomended to do them and i know they'd be VERY beneficial to my training, but i really really suck at them.

i have the pins about 6-8 inches below the top of the lockout. i can't get any closer than that as my rack doesn't have enough holes. my boards are at about 400, but i can't even do one lockout with 315. arent these supposed to be MUCH easier than regular press/board press?

 

[louden_swain]

does anybody else have a problem doing these? i'm reccomended to do them and i know they'd be VERY beneficial to my training, but i really really suck at them.

i have the pins about 6-8 inches below the top of the lockout. i can't get any closer than that as my rack doesn't have enough holes. my boards are at about 400, but i can't even do one lockout with 315. arent these supposed to be MUCH easier than regular press/board press?

Jeremy,

They are hard as hell. . .I am turned into a 12 year old girl with a dress when I perform these, but I still progress through them.

I think board presses are easier.

 

[jeremys]

Jeremy,

They are hard as hell. . .I am turned into a 12 year old girl with a dress when I perform these, but I still progress through them.

I think board presses are easier.

lol, yeah..me too.

i really have to get good at these though, but i'm NOT progressing at all.

 

[Backlash]

What is the difference between board and pin presses really? Assuming you can put the pins wherever you want (sorry jeremys), wouldn't it be better to always use the pins since they're safer?

 

[JOKER47]

What is the difference between board and pin presses really? Assuming you can put the pins wherever you want (sorry jeremys), wouldn't it be better to always use the pins since they're safer?

Board presses allow the transfer of the weight onto your chest. Pin presses don't..

Sounds like they both have their place.


Joker

 

[jeremys]

What is the difference between board and pin presses really? Assuming you can put the pins wherever you want (sorry jeremys), wouldn't it be better to always use the pins since they're safer?

boards can be safe, even if you don't have a spotter. just slide the pins in somewhere where you can roll the bar onto if you have to.

the main thing about boards vs. pins is that boards transfer the weight to your body, where the pins stop the movement and the rest of you doesn't feel it. for my goals, pin presses will develop the very top of my bench and will develop brute strength (as soon as i can handle heavy weights on these)

boards very closely mimic a bench press and strengthen that portion of the lift where lockouts don't

 

[Backlash]

Ok that makes sense. Except if you're trying just to practice your lockout/strengthen triceps it seems like you wouldn't want to transfer the weight to your chest? Or it would make it easier to cheat and bounce the weight, even if only a little bit.

 

[jeremys]

Ok that makes sense. Except if you're trying just to practice your lockout/strengthen triceps it seems like you wouldn't want to transfer the weight to your chest? Or it would make it easier to cheat and bounce the weight, even if only a little bit.

i do everything i can as close to my contest bench form as possible, so i get the most carryover out of those lifts from training. the boards are just better for that, but i do both

 

[gettinlarger]

Dude ... these are BADASS. My tris were hurting after them. I did:

warmups: 135, 155, 185
working: 225 for 8, then 2. After each rep, I rested between 1-5 seconds.

Pins were set at about 6-7 inches off my chest. I also did them close-grip.

 

[revexrevex]

hard right?

 

[gettinlarger]

hard right?

A lot harder than I had expected, yeah.

 

[IronLion]

my tri's are still cramping when i flex from my sets on wednesday

 

[gettinlarger]

IronLion, are you getting growth out of these?

 

[revexrevex]

he has huge arms,. look at that dumbell press pic