Rack lockouts for the tris.

[gettinlarger]

I'm going to be doing these tonight, but I want to clarify a few things:

Rep range (I'm on a DC-type program, so I'm thinking to aim for between 5 and 8),
TUT,
And how to do my reps. I.E. Do I perform the lift as if it were a normal bench press? Or do I lockout, bring it down to the pins rest a few seconds, and push out another rep?

 

[revexrevex]

I do each rep as it was a single. It's pretty difficult to bounce the bar off the pins. Make sure to line the bar with your regular bar path, it can be uncomfortable in the beginning if you don't do that. Reps is up to you I guess. I do 3 - 8, about 2 reps short of failure

 

[louden_swain]

I will be performing these tonight as well.

I set the safety bars at about 10 inches above my chest.

I will start in the bottom position and push upwards and return to the safety bars. I let the bar rest on the bars, until I push upwards.

Sounds like you have the right idea.

 

[IronLion]

yes, every rep should be reset, I like a close grip, and I like to put it about 4 inches off my chest. I have no clue about DC rep range, but I thought it was like one work set to failure?

 

[JOKER47]

Any reason you would not do boards presses instead of rack lockouts?

Just curious,
Joker

 

[gettinlarger]

Excellent, thanks guys. I was also going to ask at what height to place the pins, but you beat me to it swain and IL.

IL ... yeah, it's til failure, but I was wondering where I should aim my failure. swain, what do you do?

 

[louden_swain]

Here is why I said 10 inches. . .

I feel that the triceps are doing all the work at this position, plus I have longer arms.

You can set the safety bars at any level you want. . .I set them where I have weak points.

 

[gettinlarger]

Any reason you would not do boards presses instead of rack lockouts?

Just curious,
Joker

No boards at the moment. One of these days I might make some.

swain, thanks bud.

 

[revexrevex]

Question: The reason you set the rack's just below the weak point is to not waste any effort on the strong portion of the lift? That way you are saving the energy for the weak points? Did that make sense?

 

[IronLion]

I put them lower just because I want to work my triceps through the entire range they are most useful in a bench press. The lockouts are useful too, I just prefer a bigger rom......If you are doig actual lockouts which would be high up like ls said, you need to be pushing some serious weight to make them worthwhile.