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Old 05-14-2010, 11:37 AM   #1
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Default Lock Outs

Gonna start hitting some Lock Outs starting Monday, Just wanted to know when to do them Before or After your bench pressing work? I was reading Gaspers log and it seems like he does them first but I am open to suggestions?
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Old 05-14-2010, 11:46 AM   #2
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I was just reading about Lockouts and the benefits...I was thinking of adding some in after I bench, to avoid tiring the muscles. I figure do my 2-3 warm up sets, 3-4 working sets, then add weight near or above my max and just do lockouts until I can't unrack the bar anymore...and hope I don't kill myself.
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Old 05-14-2010, 11:53 AM   #3
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I always preferred to do bench first. Since my triceps were more involved with lockouts, I had more left in the "tricep tank" after benching, so I liked to do them after. If I did lockouts first, my triceps were generally toast for benches.

I can't say that either way is bad...work is work. I just liked to keep my bench press numbers as heavy as possible.
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Old 05-14-2010, 12:31 PM   #4
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You measure the lock out from chest up right? in inches from your chest where you will be locking them out?
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Old 05-14-2010, 02:15 PM   #5
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Quote:
Originally Posted by MMA Max View Post
You measure the lock out from chest up right? in inches from your chest where you will be locking them out?
Well I normally go by position on the rack. I do lockouts (when i did them) in a squat rack with numbered pin positions.
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Old 05-14-2010, 03:10 PM   #6
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Old 05-15-2010, 01:49 PM   #7
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I don't think that there is any set way in the form of what order that you do them. Ultimately it is up to you and how it effects your body. Yes I always bench first then accessory lifts after, as with all my lifts (squats & deads). This the way I learned from some "Old Timers", guess that I am a creature of habit.

As for the lock outs, the way I do it is; load the bar with a weight that will "compress" your upper body into the bench and then have a partner measure the lift at lockout from the bar to the safety rack/pin. I think that these are great to get past that "pesky" sticking point.

Just my 2 cents worth.
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Old 05-15-2010, 01:53 PM   #8
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I think short range lockouts are a waste of time for bench press. I understand their purpose for squats (Half Squatting for upper thigh development) and for dead lift (Rack Pulls for lockout), but for bench... I'm just not a fan. I say just bench!
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Old 05-15-2010, 04:55 PM   #9
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Personally, one of the reasons I don't do board presses or rack presses (lockouts) anymore is because the combo of benches, CG benches and DB benches are keeping me hitting PRs every week. I imagine if I ever hit a stall I might try lockouts again...
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Old 05-16-2010, 01:57 AM   #10
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My arms are pretty bicep dominant I might throw a few sets of these in after heavy bench day.
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