View Full Version : bench lockout questions

12-30-2008, 05:36 PM
I was just wondering what people use rack lockouts for? do you hold the bar to failure?

Lones Green
12-30-2008, 05:48 PM
Rack lockouts work the lockout of the bench. What don't you understand?

12-30-2008, 05:48 PM
To work your lockout. Usually set the pins 2-4" from lockout, press and hold for a few seconds, then set the bar back on the pins and repeat.

12-30-2008, 05:52 PM
thanks, i just didnt know how long to hold the lockout

12-30-2008, 06:15 PM
While I agree with the general benefit of heavy rack lockouts, I'm also of the opinion that one of the predominate factors in lockout ability is starting speed. The faster you are of the bottom, the more momentum you can carry to the top. Holds true for bench, deads, and even squats. Train to explode out of the hole and follow that momentem and acceleration to lock-out.

Robert Harris
Las Vegas, NV

12-30-2008, 06:55 PM
Rack lockouts are not used very much anymore. Board presses help much more with your actual lockout. Board work is a must for equipped pressing.

12-31-2008, 12:46 PM
I do both 4b presses and pinpresses.
I even rotate these with variations with
bands and chains.

Lones Green
12-31-2008, 01:06 PM
I don't do rack lockouts, they are SUPER hard on my elbows and shoulders.