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benchmonster
New member
This has recently become my favorite tricep lockout movement. It requires a power rack with safety pins, and one pair of Jumpstretch green bands.
Set up the rack like you are going to do rack lockouts, except for the minor change I make, which is to move the pins 3 inches lower than your normal lockout position. For me, with a close grip this means about 6 inches or so of bar travel.
I have a raised rack, so for me, I double the greens (just like you double a mini for speed bench) under the rack and run it up over the bar before putting any weight on the bar. I don't honestly know how much tension this puts on the bar, cause I could not raise it to get a scale under it, but I know it is a lot of tension.
I then throw on a plate per side, put on my loose, training bench shirt (this is important or the bands will tear you in two) and get on the bench with a close grip. As many of you know, a close grip is far from optimal with a shirt, however, we are working our triceps here, not building ego with big numbers, that will come later. The shirt helps me with breaking free from the pins, but completely stops helping at all very quickly and it is all on the tris, where we want it to be.
The shirt allows me to get more bar travel than I would ordinarily recommend on rack lockouts, without doing shoulder damage. I do triples following my speed work, I have worked up to 225 bar weight plus doubled greens on this and have benched 500 in a meet, with a close miss at 525, which I have made in the gym.
Those who are reading this that are stronger or weaker than myself should feel free to adjust the band tension and bar weight according to your strength levels. The key, IMHO, to this exercise, however, is to have a very high percentage of band tension relative to bar weight. With my set up, it is a difficult rep even with band tension and no bar weight.
Well there is my tip of the week. Anyone who has others, I would encourage you to list them here.
B.
Set up the rack like you are going to do rack lockouts, except for the minor change I make, which is to move the pins 3 inches lower than your normal lockout position. For me, with a close grip this means about 6 inches or so of bar travel.
I have a raised rack, so for me, I double the greens (just like you double a mini for speed bench) under the rack and run it up over the bar before putting any weight on the bar. I don't honestly know how much tension this puts on the bar, cause I could not raise it to get a scale under it, but I know it is a lot of tension.
I then throw on a plate per side, put on my loose, training bench shirt (this is important or the bands will tear you in two) and get on the bench with a close grip. As many of you know, a close grip is far from optimal with a shirt, however, we are working our triceps here, not building ego with big numbers, that will come later. The shirt helps me with breaking free from the pins, but completely stops helping at all very quickly and it is all on the tris, where we want it to be.
The shirt allows me to get more bar travel than I would ordinarily recommend on rack lockouts, without doing shoulder damage. I do triples following my speed work, I have worked up to 225 bar weight plus doubled greens on this and have benched 500 in a meet, with a close miss at 525, which I have made in the gym.
Those who are reading this that are stronger or weaker than myself should feel free to adjust the band tension and bar weight according to your strength levels. The key, IMHO, to this exercise, however, is to have a very high percentage of band tension relative to bar weight. With my set up, it is a difficult rep even with band tension and no bar weight.
Well there is my tip of the week. Anyone who has others, I would encourage you to list them here.
B.
