If you are looking to increase your bench press strength, you may want to consider adding the lock out bench press to your routine. This exercise is great for targeting the triceps and helping you increase your upper body strength. In this article, we will discuss how to perform the lock out bench press and the benefits of incorporating it into your workout routine.
What is the Lock Out Bench Press?
The lock out bench press is a variation of the bench press that involves lifting the barbell from a dead stop at the top of the lift, rather than from the bottom. This means that you are only lifting the weight through the top half of the bench press movement, which puts a greater emphasis on the triceps.
How to Perform the Lock Out Bench Press
To perform the lock out bench press, you will need a bench press set up, including a barbell, plates, and a bench. Follow these steps:
- Lie down on the bench and grip the barbell with your hands shoulder-width apart.
- Unrack the bar and lower it to your chest as you would with a regular bench press.
- Press the bar up until your arms are fully extended.
- Let the bar come to a dead stop on your chest.
- Press the bar up again, using only the strength of your triceps.
- Repeat for the desired number of reps.
It is important to keep your elbows close to your body throughout the movement to ensure that you are targeting your triceps effectively.
Benefits of the Lock Out Bench Press
The lock out bench press offers a number of benefits, including:
- Increased tricep strength: The lock out bench press puts a greater emphasis on the triceps, making it an effective exercise for increasing upper body strength.
- Improved lock out strength: By practicing lifting the weight from a dead stop at the top of the lift, you can improve your lock out strength, which is important for other exercises such as the overhead press.
- Reduced risk of injury: By focusing on the top half of the bench press movement, you can reduce the risk of shoulder and chest injuries that can occur when lifting heavy weights through the full range of motion.
How to Incorporate the Lock Out Bench Press into Your Workout
The lock out bench press can be incorporated into your workout routine in a number of ways. Here are some suggestions:
- As a primary lift: If you are looking to improve your bench press strength, you can use the lock out bench press as a primary lift, performing it early in your workout when you are fresh.
- As an accessory lift: If you are looking to target your triceps specifically, you can use the lock out bench press as an accessory lift, performing it after your primary bench press sets.
- As a variation: You can also use the lock out bench press as a variation on your regular bench press, alternating between the two exercises to keep your workouts varied and challenging.
Conclusion
The lock out bench press is a great exercise for targeting the triceps and improving your upper body strength. By practicing this exercise regularly, you can improve your lock out strength, reduce your risk of injury, and take your bench press to the next level. Remember to focus on keeping your elbows close to your body throughout the movement to ensure that you are targeting your triceps effectively.