Big Triceps, Big Bench = Rack Lockouts

Rack Lockouts at Snap Fitness 24-7 in Marlton, NJ. Bench Press is a FULL BODY exercise when done properly. The top portion of the pressing movement is primarily dependent upon the tricep strength. Add this exercise after you perform the bench press to improve your strength at the top of the movement. Also, this allows you to put a MUCH higher volume on the triceps than any isolated movement ever would be able to achieve.

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[HomicidalDavid]

Is this still effective woithout a rack? I need a lot of tricep strength because my bench fails at lockouts.

[tsc9198]

@HomicidalDavid - I guess I couldn't say no without seeing research, but there is a key difference without a rack. Then you're just doing partial range bench press. The rack eliminates the stretch reflex that occurs when you change the direction of the barbell. This also allows you to train with heavier weights.

[tsc9198]

the 2nd lift should support the first lift. Therefore, definitely after bench press.

[eduardojgg91]

Hey bro... how worth it is this exercise? Is it better to do it on my chest day or my arms day? I never done it before.

[tsc9198]

@eduardojgg91 - do it as the first exercise after bench pressing....this should only be used as a powerlifting assistance exercise....powerlifters train upper/lower or full body work outs....only bodybuilders have an "arm day" which is pretty useless without the use of steroids.

[kawana87]

I have my week devided into 4 days (bench, deadlift, squat and military press) , with and accessory excersize done after the core lift. Should I encorporate this on a benchpress day, or on another day so those muscles are fresh? Ie// doing this excersize on a squat day after my squats are done, that way my chest isn't burnt out from doing benchpresses

[kawana87]

Ive only recently started powerlifting, and I think Im going to throw this in to my routine! Ive been doing rack pulls to help my deadlifts, but never thought of doing the same for my benchpress.

[AmusingYeti]

Fast becoming one of my fav exercises this one!