Lockouts for bigger bench

[Dcabedo]

Anybody have much experience with lockouts on bench? looking to add this into my routine and wanted some input from others who have actually done this before.

Any advice is greatly appreciated!

[Sorrow]

Interesting sig.

I do a fair amount of "lockout" work. High board work, shirt work, and the occasional overload with a 7 second hold.
Are you asking how often to do lockouts, or overload? What does your current training look like?

[Dcabedo]

Huh...didnt realize there was more forms of lockout. A friend of mine suggested it and I didnt quite understand. I would want to know How often and how i should use em. My current training is 5 days on, 1 day for cardio and abs, and 1 day off. 1 muscle group each day..

[Sorrow]

Yeah in my opinion there's a few different techniques to it.
In my case maybe once a month we overload with a static hold or just a 1" movement on the bench or squat. It's not something you want to do often as it overloads the CNS. Typically we follow that with lighter loads "deload" the following week.

The other technique that could be considered lockout work is high board presses. We bench of boards on our chest that limit us to the top portion of the bench motion. This allows us to condition our joints for a target load. In the absence of good partners or boards you can setup in a power rack with the stops set high.

Thats my two primary answers for you. I consider those to both be lockout techniques. Not saying those are the only ones, or only ways. Just some of the things I do. I'm sure others will have different views and information for you.

[Dcabedo]

Much appreciated brother! I look forward to see the results i get from these techniques.

[Rodja]

Huh...didnt realize there was more forms of lockout. A friend of mine suggested it and I didnt quite understand. I would want to know How often and how i should use em. My current training is 5 days on, 1 day for cardio and abs, and 1 day off. 1 muscle group each day..

Here's the main problem. PLing is about training movements and not muscles.

[Sorrow]

Here's the main problem. PLing is about training movements and not muscles.

What he said

Also it occurred to me while we were training today that
"lockout" id also used as term to define the final range of movement in the lift. So while your buddy may have referred to a specific movement, I tend to think of that as being the last few inches of the actual lift itself. Might be a slight miscommunication there. Perhaps ask him for clarification on that. Post up what movement if he is talking about a specific exercise.

[Dcabedo]

PLing? He pretty much told me to just watch this video.

[Dcabedo]

PLing is about training movements and not muscles.

ahh...just got what you meant right now. Im a little slow. haha

[Sorrow]

Yeah thats basically what I was trying to explain earlier. Thats one method for working the lockout. Just be careful not to over do it, and DO NOT use crappy form. Just because you are doing a modified movement/partial you still need to setup, try and get a good bar path, arch.. all of it. Treat it exactly as you would a normal bench press attempt.

Weight wise I'm not sure what to suggest, but if your doing that exact exercise I would suggest working up to your goal weight, not too far over your current max. Say if you bench 350 use 375-400lbs. Again do the lift right, or don't do it.