Lockout help

[Grantsdu]

Hey guys, its been a while. I totally quit lifting for about 5 months and I'm just not gettng back into it heavy. I'm having real trouble locking out weight. I'm comming off my cheast well but can't finish anything. I know its my tris and I need some exercises to help out on bench. I have been doing extentions and skull crushers but I dont feel like I'm helping anything. Any info anyone can give me would be really helpful. When I quit I was up to 295 on bench, I couldn't do 250 last night. Its bad!! Help!!

 

[R CRUSHER]

3 & 4 board presses

floorpress

barspeed

 

[Grantsdu]

I think my bar speed is OK. We do alot of speed work with the bands and I seem to be exploding off my cheast but so far up it stops and I can't do anything about it. Thanks for the tips!!

 

[GhostMan]

What Crusher said but I would say try benching with rubbber bands too

 

[R CRUSHER]

well, heavy 3&4 boards with bands should break you through.

if you dont have boards i guess you could do (not so)narrows.

 

[Grantsdu]

I have been trying to burn my tris out. I have been going close grip bench with bands, skul crushers, extintions, anything I can think of. There wearing down but I can't realy tell there getting any stronger. Should I be trying to go heavy on this stuff? Like sets of 2 and 3 reps?

 

[argent]

Lets not forget 5 board presses either. They all (3,4,5) will do wonders for the upper part of your press.

 

[Grantsdu]

I have th boards but have never used them much, sounds like I need to. What about using lite weight on the bench and stoping halfway down, pausing and going back up? I would think that would be a really good thing to do as long as I don't get too heavy and hurt myslef. What do you all think?

 

[R CRUSHER]

no! not even close too the same. that would be more like a burns for tri's.

BOARDS~

find your sticking point. use the boards to limit your ROM (1") below your sticking point.

hammer it with heavy weight 1-3REPS
pause on the board

your bench will thank you.

 

[Grantsdu]

Floor Presses are really similar to board presses arn't they? We did them for about 2 weeks and never did them again. Don't know what happened there. Mainly had a hard time hooking the bands up.