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Post by Deleted on Oct 13, 2006 21:14:56 GMT -5
just wanted to say hi to everybody as i'm new and to also just ask a quick question...
what is everyones opinion on boards vs. rack lockouts for tri strength work? i've tried lockouts a few times and i just cant get myself to like them, but i feel like i need to do some kind of movement focused on the top half of my bench. i thought i might try out 2 or 3 boards, but i wanted to see what everyone thinks about them as opposed to lockouts...
a lot of early DB work and some pause work has left me strong off the chest but sticking at the midpoint and up, so ive been trying to play catch up... thanks in advance for any help!
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Post by sauble on Oct 14, 2006 2:45:45 GMT -5
Well boards give you more of a feel of the weight being on top of you pressing down on you. they also involve starting at the top and going down like a regular bench which will invole your muscles contacting to help push the weight back up. Downside you need at least 2 training partners. Pin lockouts start static from the bottom which means basic brute strenght but you dont have to balance as much and can start in the right groove. bottom line switch back and forth to get the best of both worlds dude.
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Post by 3speed on Oct 14, 2006 12:33:55 GMT -5
I know you didn't ask about this but if you have access to chains they are a great way to both overload the triceps and teach explosion off of the chest to help you get through that sticking point.
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peto
New Member
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Post by peto on Oct 16, 2006 14:26:05 GMT -5
I will never do lockouts from the rack again. Ive done them several times, and each time my shoulders hurt during the workout. Not the good feel the burn hurt, like they are gonna get screwed up if I continue to do lockouts. Id say no.
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Post by dopar66 on Oct 17, 2006 11:20:04 GMT -5
Hey, Stymee, welcome aboard!
I don't do any lockouts to speak of. My sticking point is right out of the hole. Usually if I get it moving up to the triceps, I can lock it out.
I've just started using chains, but my gut reaction is to agree wholeheartedly with 3Speed.
God Bless.
Doug P.
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jp
Full Member
Posts: 183
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Post by jp on Oct 18, 2006 0:24:45 GMT -5
just wanted to say hi to everybody as i'm new and to also just ask a quick question... what is everyones opinion on boards vs. rack lockouts for tri strength work? i've tried lockouts a few times and i just cant get myself to like them, but i feel like i need to do some kind of movement focused on the top half of my bench. i thought i might try out 2 or 3 boards, but i wanted to see what everyone thinks about them as opposed to lockouts... a lot of early DB work and some pause work has left me strong off the chest but sticking at the midpoint and up, so ive been trying to play catch up... thanks in advance for any help! |
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jp
Full Member
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Post by jp on Oct 18, 2006 0:38:15 GMT -5
Here's what I did. I thought the boards were good and bad at the same time. I thought they were good because I like the idea of pushing a weight from a partial position to bust past a sticking point. I thought they were bad because if you get stuck, not only are you stuck with a heavy weight on your chest but you also have a block of wood on your chest too....and that can't feel good.
I like the theory of pin pressing but they are rough on the shoulders and difficult to simulate the actual push from the chest, or a few inches up, etc.....I work out alone so towels are a safe choice.
What I did was to use rolled up towels. Lots of trainees I read about and talked to use this method. For one thing its safer, and that's always good. The other thing that's good about the towels is that there's a little bit of give in them so if your feeling stronger on a particular day you came bring the bar down that extra half inch or so. I place the pins in my power rack up according to how many towels I use. Generally I use between 2 and 4 towels. But that way, if I fail at a rep, I can place the bar on the pins, because the towels have that give to them.
Another thing I noticed was when I benched with a wider grip grip, I stalled off the chest but lockouts are easier.
A narrower grip makes the initial start off the chest easier, however the lockout is a little tougher.
So what I did to fix this was to bench narrow and work on lockout work in the form of towel presses.
I also do seated military press, close grip bench press with and without pauses, triceps extensions with dumb bells and the palms facing each other and these seemed to help.
DB work seemed to have more of an effect on hypertrophy as opposed to helping me bench more weight.
Cheers,
JP
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Post by isbell on Oct 20, 2006 21:23:31 GMT -5
I prefer using boards. They feel like a regular bench. Rack lockouts just feel funny to me.
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jp
Full Member
Posts: 183
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Post by jp on Oct 22, 2006 22:40:27 GMT -5
I prefer using boards. They feel like a regular bench. Rack lockouts just feel funny to me. Rack lockouts suck.....I've hurt my shoulders countless times. Its difficult to recreate the bench groove. Boards are great as long as you have spotters......alternatively you could use the towel method too.....its a lot safer if you train alone and it feels the same to me. JP |
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Post by toolpod on Oct 30, 2006 15:38:59 GMT -5
The problem with rack lockouts ( and i love them ) is that you have to be careful not to go over board...it's easy to put ridiculous weight on them and accelerate the wear and tear on the joints. The last time I went heavy on rack lockouts, my left elbow hurt for 2 months.
3 and 5 board presses are a good way to go, plus they have a natural ROM.
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