Rack lockouts for tri's?

[Deleted member 33117]

I've seen people talk about doing rack lockouts for tri's with extremely heavy weights... has anyone experimented with this for a short period of time and seen results? Now that I'm training again, I would really like to focus a great deal on my tri's in order to give me the feeling of having big arms again. Initially I'm just going to stick with basic presses and skull crushers, however down the road, some addition tricks to help bring them up faster might be a good idea.

 

[Devastation]

they'll increase strength but there are lots of other tri exercises i'd do before lockouts to bulk up my arms

 

[theguy351]

like what devastation?

 

[Devastation]

incline db ext
floor db ext
jm presses/or chin crushers
various pushdowns
etc

the main prob with doing lockouts for size is 1. your using too much weight to do enough reps and 2. your have a very limited range of motion (3"-6"). lockouts have a specific training purpose and building size in the tri's isn't it

 

[lurchandy]

I was doing short range motion exercises for over a year. Up to say 8 months ago. Yea yea go ahead and laugh. Didnt notice a great physical size change in that time. (read diet), but over say 12 months i went from 60kg bench to well over 200kg for a range of about 6 inches at end of reach. Did it carry over to my full range bench? umm nope not as much as I would have thought. Im now only benching 110kg for 4 reps after 7 weeks of the 5x5 regiem. But I havent done full range training in over 2 years up to this point.
I think it would be helpfull if uve got a sticking point at lockout

 

[future]

Not worth the time to do.

 

[BiggT]

I've never personally gotten anything out of lockouts.....whether it be for flat bench or OHP. The only type of 'lockout' worth it's weight in shit are jerk supports because they teach you how to receive a heavy jerk.

For triceps, I think close-grip benching and dips provide lots of triceps meat and carryover. I also am a fan of dumbell skulls and Tate presses. I've never board pressed, but lots of guys I know swear by them. I can see it being more helpful than a lockout as the lift and ROM mimic the actual lift you're training.

I agree with the other posts, lockouts aren't worth the time it takes to drag a utility bench over and set up the rack.

 

[The Shadow]

I've never personally gotten anything out of lockouts.....whether it be for flat bench or OHP. The only type of 'lockout' worth it's weight in shit are jerk supports because they teach you how to receive a heavy jerk.

For triceps, I think close-grip benching and dips provide lots of triceps meat and carryover. I also am a fan of dumbell skulls and Tate presses. I've never board pressed, but lots of guys I know swear by them. I can see it being more helpful than a lockout as the lift and ROM mimic the actual lift you're training.

I agree with the other posts, lockouts aren't worth the time it takes to drag a utility bench over and set up the rack.

exactly.....why work the strongest portion of a lift??



If you want size and strength look to

decline nosebreakers
Rolling tricep extensions
Close grip bench(and even partials)

 

[H_T_]

dips. very underrated....

 

[future]

Partials arent worth it. Something powerlifters do but its hard on the body.

If you can do dips DO THEM. Great exercise.

 

[H_T_]

Partials arent worth it. Something powerlifters do but its hard on the body.

If you can do dips DO THEM. Great exercise.

most guys throw them in at the end of a chest or tri workout. do them fresh and the results/perspective is greatly changed.

 

[future]

I look at it like the shoulder girdle cant actually handle the weight that they can doa 3" press with overall. Seems to wear and tear the shoulders. Besides that flats are pretty rough on the ball and socket anyway.

So many options for triceps I would go with what was better for longevity.