Lockout strength

[I'D RATHER BE DEADLIFTING]

I know that if you have a weak lockout you need to work triceps, triceps and triceps, but is there any particular exercise or two that you think would be best?? I was doing a 2 board press today and had no problem coming off the board, but about 4-5" from lockout I got stuck. I have had similar problems on presses before. Should I do rack lockouts?


F.Y.I.- I am doing a basic Westside split right now. I have not moved onto chains or bands though. I have been doing lying db ext. with about 15 secs rest after my speed work and am now doing the same plus JM presses after my ME exercise. Any suggestions would be great. Thanks

 

[powerlifterjay]

To me i believe the 4 brd press to be the best cause that is were your shirt usually stops helping anyway. The reason i bench more with a shirt is because of the momentum i get when i push with my shirt, but the 4 brd is the best period. That is my opinion though. I also like floor presses with my normal bench grip with a good 2 sec pause. But try the 4 brd.

 

[The mann]

Hell yea!!!!!!.....4 boards,and make sure you keep the grip close,another good one is jm presses and lastly some skull crushers bringing the bar to yourchin.those work great for me,but 4 boards.....#1......

 

[solidj55]

I must agree. Im doing westside too and i just finished two weeks of 4board press. I put my index finger on the smooth part of the bar when i did them. they had my triceps lit up man. they have got to be the best for lockout strength!!!

 

[b fold the truth]

Chains and Bands...and the board presses. If you would have had enough speed when you reached your sticking point...then you would have just driven right through it.

Gotta get me some 4 and 5 boards soon...love my 2 and 3.

B True

 

[GRIMMER]

Definitley get some four boards goin' But yes tris are the most important at lockout so train them hard. I go 4-8 reps Heavy for 60 total reps with all tris on speed day. ME day i go 8-10 reps for more volume. I Love DB skulls especially with a mini band behind my back to work lockout more.
Stay strong

 

[I'D RATHER BE DEADLIFTING]

Thanks fellas.

 

[Hannibal]

4 or 5 board press with your index finger on the smooth are great. Also adding bands will create a situation of constant tension. With a grip that close...4 board press with the blue bands will bring your triceps up in a hurry. I like to do the heavy tricep pressin right after my max effort work....maybe every once in a while do some rack lockouts...but their carryover is not 100% because you are put in shut a strange position to start.

Another one I like to do...is CG Floor Press with chains. Sometimes as a max effort exercise..but mainly as a tricep exercise. Really hits the tris...and works the sticking point.

 

[b fold the truth]

Hannibal: You suggested to me to do kickbacks with the 5's. What gives?

B True

 

[I'D RATHER BE DEADLIFTING]

Thanks man, good to see you haven't quit the board to venture over to the women's section.