Lock Outs

[MMA Max]

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?

[ricka182]

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.

[BendtheBar]

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.

[MMA Max]

You measure the lock out from chest up right? in inches from your chest where you will be locking them out?

[BendtheBar]

Originally Posted by MMA Max

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.

[kman025]

bench 1st....

[gaspers04]

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.

[DocColossus]

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!

[BendtheBar]

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...

[Maiar]

My arms are pretty bicep dominant I might throw a few sets of these in after heavy bench day.