Strengthening the lockout on bench..

**kenwood** · 10-04-2006, 02:03 PM

i attempted a new bench P.R today and i did this:

135x5
185x5
225x6
235x3
245x3
285x1

then i got the genious idea tojump 30lbs lmfao.

so then i tried 315...took it off and then brought it down controlled and then pressed it 2" and it started comming back at me

(lost all confidence after the 315 failed attempt

)

so then put 305 on and did the same thing

i knew i coulda got 305 if i didnt have that fucking idea to jump to 315 lol.

but my problem on bench is that i have no problem bringing the weight down and pressing it but when i get to a certain point (prolly 2-3" away from lockout) i get kinda stuck for a sec. is their anyway to strengthen that point?

i did 3sets of rack lockout and could only do 185 for 5reps for lockouts.

**mike456** · 10-04-2006, 02:11 PM

thats probably because you bounce the bar off when its at your chest

**kenwood** · 10-04-2006, 02:21 PM

Originally Posted by mike456

thats probably because you bounce the bar off when its at your chest

no..it touches my chest(touch and go), i do not bounce. it'd hurt like hell bouncing 315 off ur chest lmfao.

is their any exercises that will help strengthening the lockout?

**tucker01** · 10-04-2006, 02:23 PM

Floor Presses, Board presses, Rack Presses

**P-funk** · 10-04-2006, 02:29 PM

i hear school works pretty well for lock out power.

**CowPimp** · 10-04-2006, 03:07 PM

You can do full ROM benching for more than 185x5, but you can't do rack lockouts for any more than that? Nonsense.

**Diablo1990** · 10-04-2006, 03:09 PM

Originally Posted by P-funk

i hear school works pretty well for lock out power.

I second that

**viet_jon** · 10-04-2006, 03:09 PM

kenwood, nonsens? naw....can't be.

**kenwood** · 10-04-2006, 03:50 PM

Originally Posted by CowPimp

You can do full ROM benching for more than 185x5, but you can't do rack lockouts for any more than that? Nonsense.

well i prolly could but that was after itried maxing on bench. when doing lockouts where are the pins suppose to be set? right at the top so when you push it straigh lockout?

**kenwood** · 10-04-2006, 03:55 PM

i set the pins where when i sit the bar on it, the bar is 1" away from my chest. too lower?

**PWGriffin** · 10-04-2006, 04:37 PM

you are totally bouncing the bar off ur chest...

**kenwood** · 10-04-2006, 04:38 PM

Originally Posted by PWGriffin

you are totally bouncing the bar off ur chest...

i know...my chest is bruised from doing it :\

**PWGriffin** · 10-04-2006, 04:39 PM

hey kennie....who is stephanie??

**kenwood** · 10-04-2006, 04:41 PM

Originally Posted by PWGriffin

hey kennie....who is stephanie??

my blowup doll

**Brutus_G** · 10-04-2006, 05:30 PM

You may just be a speed bencher. So try more heavy lockout stuff

**Diablo1990** · 10-04-2006, 05:31 PM

Stick something up your ass it will make you push harder

**kenwood** · 10-04-2006, 05:52 PM

uhhhh

**AKIRA** · 10-04-2006, 07:55 PM

Wait wait wait....wouldnt his triceps be the weak link?

**Double D** · 10-04-2006, 08:17 PM

I dont know if this has been mentioned yet, but floor presses are great for busting through platueas.

**kenwood** · 10-04-2006, 08:46 PM

Originally Posted by Double D

I dont know if this has been mentioned yet, but floor presses are great for busting through platueas.

floor presses? you just lay on the ground and just press from the ground up to lockout?

**kenwood** · 10-04-2006, 08:46 PM

wouldnt it just be the same as setting the pins on the power rack so the bar is just a hair off your chest and press it?

**Double D** · 10-04-2006, 08:47 PM

Yeah thats right. Do a search on google or bodybuilding.com. You will see it.

**Double D** · 10-04-2006, 08:47 PM

IMO pretty much. But its also kinda like board presses also. Give em a try and see if you like em.

**kenwood** · 10-04-2006, 08:49 PM

Originally Posted by Double D

IMO pretty much. But its also kinda like board presses also. Give em a try and see if you like em.

well thats what i kinda did today. i set the pins to the chest and was pressing from bottom position and when i cam beck down i would rest it on the pins for 1/2sec and press again.

**Double D** · 10-04-2006, 08:50 PM

Give the floor presses a try. I have recently started doing westside training. It increases the big 3 lifts check it out.

**The Monkey Man** · 10-04-2006, 08:52 PM

Originally Posted by P-funk

i hear school works pretty well for lock out power.

Or if he got Edjeecated

he could figure out the proper method to fix his ROM problems

**kenwood** · 10-04-2006, 09:00 PM

Originally Posted by Double D

Give the floor presses a try. I have recently started doing westside training. It increases the big 3 lifts check it out.

so if my bench is 295(285 waas pretty easy, bet i coulda got 300-305) what would you think i could floor press if guessing? if i strengthen my floor press then my bench willgo up, correct?

**Double D** · 10-04-2006, 09:35 PM

Theres no way to tell that. Theres more than one thing you would have to strengthen up. You back, shoulders, and tris come into play also. I think alot of people dont realize how much your back has to do with bench. Like I was saying westside is something you should look into if you are simply trying to increase power.

**Brutus_G** · 10-06-2006, 05:46 PM

I love westside it's the best for the big 3.

**Detroit_4_Life** · 10-06-2006, 11:09 PM

When your doing reps lift with full strength.

Like say your repping 185 10 times and your max is 315,

Lift the 185 like your doing 315, push every rep with full force. You should blow right through those sticking points.

(or at least thats what i hear)

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