Thread: Should I lock out at the end of a bench press rep?

I don't lock out at all.

Unless you're powerlifting I wouldn't recommend locking out the elbows, it puts too much stress on the joints, the last part of a press is more tris and less chest so if it's than chest your focusing on building then there's definately no point imo.

Originally Posted by BritChick

Unless you're powerlifting I wouldn't recommend locking out the elbows, it puts too much stress on the joints, the last part of a press is more tris and less chest so if it's than chest your focusing on building then there's definately no point imo.

Thanks!

Hmmm. This is a more interesting question than I figured it was going to be. I honestly was surprised at the responses so far since I dont know ANYONE that does NOT lock out at the top. Proper form and the "full range of motion rule" dont apply here then? When I do ANY type of bench movement I make SURE I lock out since I like to work the Tri's along with the chest and shoulders too. Thats just ME I guess.

it all depends on what my goal of the exercise is for that particular workout. Am I doing straigh reps with a certian tempo? Am i trying to do rest pause sets? Am I training my strength? All of these things have to be figured in before you can answer a question like that.

Originally Posted by BiggerNstronger

When I do ANY type of bench movement I make SURE I lock out since I like to work the Tri's along with the chest and shoulders too. Thats just ME I guess.

I notice alot of people say this but I do believe in focusing in the muscle I am working on, I would rather squeeze my chest at the top of the movement rather than lock out at the end.

I have this pain coming from my elbows and when I do lock out it hurts.

Originally Posted by min0 lee

I notice alot of people say this but I do believe in focusing in the muscle I am working on, I would rather squeeze my chest at the top of the movement rather than lock out at the end.

I have this pain coming from my elbows and when I do lock out it hurts.

The thing is for me, I dont do barbell benchpress with my CHEST in mind...for me the chest IS worked but not so much that I think of it as a primary CHEST movement (thats just me). Now, if Im working with dumbbells its totally different...I dont worry as much about locking out as I do about squeezing the chest at the top. Mino...have you tried a wider grip? It alleviates some of the stress on the elbows.

Originally Posted by BiggerNstronger

The thing is for me, I dont do barbell benchpress with my CHEST in mind...for me the chest IS worked but not so much that I think of it as a primary CHEST movement (thats just me). Now, if Im working with dumbbells its totally different...I dont worry as much about locking out as I do about squeezing the chest at the top. Mino...have you tried a wider grip? It alleviates some of the stress on the elbows.

I do use a full ROM but I just don't lock out at all, it's seems to work being my chest is one of my better body part.
I do like to use a very wide grip burnouts when I finish my all of my flat benches,

Shit I'm trying to BUILD MUSCLE and mino...are u saying u use a wide grip when benching? How heavy do u lift when trying to build muscle for your chest? ( 4-6, 8-10, 10-12?)
straight sets? Light then heavy? I dont want to know, I need to know!

I try not to go all the way down because my shoulders are injuried. And I have started not locking out because its makes my triceps give out before I have worked out my chest the way I have wanted to.

Originally Posted by god hand

Shit I'm trying to BUILD MUSCLE and mino...are u saying u use a wide grip when benching? How heavy do u lift when trying to build muscle for your chest? ( 4-6, 8-10, 10-12?)
straight sets? Light then heavy? I dont want to know, I need to know!

I only do burnouts at the end of my sets and that's not all the time.
I am not recommending anyone do this.

if you want to build your chest then don't lock out, keep a constant strain going, and go slow.

no i dont lock out my elbows...i feel it puts unneccessary stress on my elbows and causes me to lose some control over the weight.

I always lock out, in fact for rest-pausing to get another rep or two out I will lock out to the point of almost attempting hyperextension.

Some PLers believe that not locking out even during a warmup is what is causing some failed lifts, since triceps are extra important for them.

Some (or perhaps many) bodybuilders believe in keeping constant tension on the muscle, although at the top end of a rep it will be more triceps than chest.

Originally Posted by phantom939

no i dont lock out my elbows...i feel it puts unneccessary stress on my elbows and causes me to lose some control over the weight.

If you can't control the weight then you are supporting your problem and making it worse. Holding a weight at lockout for 1-2 seconds between reps is prescription for people with this problem, I find women have a lot of coordination problems with barbell benching, and this is what fixes it. For the record, I didn't invent that protocol either. Weight control is very important, especially to a powerlifter who will be DQed if they fail to display complete control of the bar (uneven bars alone can get you DQed).

I dont have any elbow problems just wrist issues at random intervals. I use wrist wraps, work great.

Also, if your feet aren't on the floor, they should be.