Lockout Power!!!

[vtec96]

I wanted to get some advise on increasing my lockout ... Im doing a modified WS routine.... Im doing a regular bench (reps of 3-5) on one day and the other day working on triceps (similar to a ME day....Board presses, close grips, close grip incline/decline, etc.) Cant do floor presses since gym dont have a power rack!!

I also have bands which I think im gonna start using on Sunday ... but would a partial-rep (mid to top) regular bench for lockouts be a good idea?

I did them yesterday to work the lockout instead of close grips and they seemed to really tax my tri's!!! These are pretty much the same as a board press just without the boards to pause on, right?

 

[CytoMel]

but would a partial-rep (mid to top) regular bench for lockouts be a good idea?

I did them yesterday to work the lockout instead of close grips and they seemed to really tax my tri's!!! These are pretty much the same as a board press just without the boards to pause on, right?

Partial to top regular benches are a LOT different than board presses.

Board presses will work excellently for your much desired lockout power!

 

[vtec96]

Cytomel, would the only diff be the pause?
Like pausing from a box squat?

 

[CytoMel]

I think that a board press is a different than a box squat because in a box squat the muscles temperarily relax on the bottom. In the board press the muscles dont relax when pausing on the board.

Board presses are very hard with heavy weights because the bar comes to a complete stop and all the weight is transferred onto your chest through the boards. It is very hard to get the bar started back off the boards with heavy weights. Regular half presses aren't nearly as hard. Do them with the boards and you will feel the difference.

An exercise I like but havent done lately are half presses with a band wrapped around the back.

 

[vtec96]

thanks cytomel.... I think I get the picture now about doing the board presses.....
as far as the bands go, I have a pair of the Blue minis.....
So, for my Sunday w/o should I start using the bands, or just stick to the board presses without them? I did my last set of board presses close grip....I think this time ill try a wider grip.
I have 2 2x6 boards tied together that I use ... Its pretty close to chest level I but cant find the 3rd board that I had. Ill get one again if needed..
I seen: "An exercise I like but havent done lately are half presses with a band wrapped around the back." before and might try them in the future too....

 

[CytoMel]

I would go with the board and the bands together for your next training session, rotate them in and out changing the exercise each time.

The closest we go with grip is a thumbs away from the smooth.

I know some smaller lifters and women can frequently go with a finger on the smooth for benching but I feel thats too narrow for broad shouldered lifters.

 

[Screwball]

My recommendation is to use a lot of band tension with a multitude of exercises to build your tricep strength/lockout strength. It is more important to have band tension then straight weight. Choke the bands down and loop them around the bar to increase the tension. Pin presses and 4-6 board presses are the best exercises to use these with. IrishPower recently posted the use of heavy band tension when floor pressing which should be another great variation. I realize you can't floor press with a barbell but you could use dumbbells and place a band(s) behind your back and through your hands. Good luck!

 

[vtec96]

Screwball, so you think my 2 boards will be too low to my chest? I need 4-6? I bet I could lift LOTS more weight with those than my normal 2 boards .... Sounds good .... Maybe I need to go to Home Depot and get some more cut... Im gonna start tomorrow, so If I need more boards, I need to take a trip to the HD

 

[Screwball]

vtec96, I think that 2-4 boards are better used as ME exercises and 5-6 boards are better used as tricep specific work. A lot of lifters will hit 2-4 boards as the ME exercise and then add a couple of more boards to finish off the triceps. The 2-4 boards are used to work your mini-max also known as your sticking point. If you can press from the point where your bench press usually fails then you can overcome the sticking point. 5-6 boards will overload your triceps and build tremendous lockout strength, especially with the use of bands & chains. You will be able to use a lot more weight with a 5-6 board as compared to a 2-3 board. With the addition of the heavier weight you will accustom your body to be comfortable with heavier & heavier poundages. It is good mentally as well.

 

[vtec96]

vtec96, I think that 2-4 boards are better used as ME exercises and 5-6 boards are better used as tricep specific work. A lot of lifters will hit 2-4 boards as the ME exercise and then add a couple of more boards to finish off the triceps. The 2-4 boards are used to work your mini-max also known as your sticking point. If you can press from the point where your bench press usually fails then you can overcome the sticking point. 5-6 boards will overload your triceps and build tremendous lockout strength, especially with the use of bands & chains. You will be able to use a lot more weight with a 5-6 board as compared to a 2-3 board. With the addition of the heavier weight you will accustom your body to be comfortable with heavier & heavier poundages. It is good mentally as well.

Thats Exactly what I needed to know about the diff with the # of boards... Thanks man... I think Ill get some more tomorrow but defiantely work them accordingly... Ill prob do the 2 boards tomorrow to work my sticking point, then next week try 5-6 for more lockout power and to get used to the weight!!
One more thing... If my lockout is not what it should be right now, then should I do these boards for a couple of weeks w/just the weight (no Bands) since it will be heavy enough with only the plates? Then when I can lockout better, I can start to use the bands for extra tension at the top. Sound right?
Thanks bro..