Hello everybody, I hope to get some assistance on bench lockout as I am a beginner of 4-5 months training.
My Bench Press has become very aggravating because the sticking point is right at the top of the lift. This tells me it is most likely obviously my triceps, but the weakness is ridiculous to me because I can literally get 245,255,or 265 all of my chest and past midway; but not ONE single one of them will lockout.
In other words, there is over a 20+ pound gap where I can perform 80% of the bench, and the last 20% just doesn’t happen! This has made me stall very hard at the 235 marker because I simply can’t lock the damn thing out
I have tried adding 3x10 overhead extension on Monday and 3x10 heavy skullcrusher Friday … I do Bench Press + Military Press Monday/Wed/Fri on Reg Parks 5x5. I have tried just sticking to doing the Reg Park routine and progressing the bench,and it’s great,but it’s not budging at all due to lockout so something tells me I need to add 1 tricep assistance to trash the triceps.
Are these good accessories? What will be the BEST accessory for me to trash my triceps and make that sticking point explode? I know certain movements don’t help your actual tricep bench strength at all, and I’m confused as to what does & what doesn’t.
Before anybody recommends it though, I can not Board Press nor do Dips; but anything else I can do basically ( I have a torn bicep tendon & can’t do dips + no access to Board Presses )
On one training day do your high intensity 3-5 sets of around 5 reps. Use a closer grip and do rack lockouts or floor presses. On the other day do lower intensity extensor work such as rolling dumbell tri extensions or incline tate presses for 3-5 sets of 10-15 reps.
[quote]Ethan7X wrote:
Before anybody recommends it though, I can not Board Press nor do Dips; but anything else I can do basically ( I have a torn bicep tendon & can’t do dips + no access to Board Presses )
Thanks all![/quote]
Well people recommend board press anyway lol. I think you can work them in unless you are like, training alone at home. If you go to a gym and have a regular workout partner, that person can hold the boards for you, and you can grab someone in the gym to spot you. If you go to a gym alone, heck just get someone to hold the boards for you too, it’s not too hard of a job! If you really feel weird about bringing lumber into the gym (sounds awesome to me though), then you could even use a foam roller or something since the weight you’re using currently won’t crush it too badly.
I am a big believer in close grip bench. That’s a great compound tricep movement.
I don’t personally do much band work, but you could definitely consider trying some bands/chains. Also could help to develop some more explosiveness to provide you with a little more momentum going into that sticking point.
How should I fit it into my bench/press routine though? I don’t want to overtrain any of my pushing muscles, because thus far everything off the bottom & middle & also my straight Military Press has yet to stall. It’s just the very top of the bench lockout.
My current bench & pressing routine is Flat Bench + Military Press… Monday,Wednesday,Friday 3x5 on everything and add 1.25 pounds each time until I get 5/5/5 .
Should I just add 3x5 close grip bench or board press on Monday + Friday ? Or only on Friday ? Or add triceps on all 3 days.
Do you guys think Skullcrushers will be worth it to add at all, or just stick with CGBP/BP
Ok, and I’m assuming 1 finger on the smooth is the way to go? My normal grip is what Dave Tate teaches, 2nd finger is on the Rings (pretty wide,but I think that’s standard for powerlifting).
Btw what days though & what kind of Load, M/W/F? Just Friday? M+F? 3x5,3x8-12 etc.
[quote]Ethan7X wrote:
Ok, and I’m assuming 1 finger on the smooth is the way to go? My normal grip is what Dave Tate teaches, 2nd finger is on the Rings (pretty wide,but I think that’s standard for powerlifting).
Btw what days though & what kind of Load, M/W/F? Just Friday? M+F? 3x5,3x8-12 etc.[/quote]
That’s about the grip width I use. I’d rotate reps between 1-3 and 5-8. Once or twice a week depending on your preference.
[quote]Ethan7X wrote:
Ok, and I’m assuming 1 finger on the smooth is the way to go? My normal grip is what Dave Tate teaches, 2nd finger is on the Rings (pretty wide,but I think that’s standard for powerlifting).
Btw what days though & what kind of Load, M/W/F? Just Friday? M+F? 3x5,3x8-12 etc.[/quote]
Maybe you should listen to the guy who has pressed 605 raw who is giving you advice above?
[quote]Ethan7X wrote:
Ok, and I’m assuming 1 finger on the smooth is the way to go? My normal grip is what Dave Tate teaches, 2nd finger is on the Rings (pretty wide,but I think that’s standard for powerlifting).
Btw what days though & what kind of Load, M/W/F? Just Friday? M+F? 3x5,3x8-12 etc.[/quote]
Maybe you should listen to the guy who has pressed 605 raw who is giving you advice above?[/quote]
x2 LOL
I said I will do Close Grip Bench . All I asked was for the frequency and % load
[/quote]
LOL didn’t want to leave room to look like I contradicted or superceded Mr. Dizenzo in anyway
[quote]
Alright, I will also listen to what you said , I will rotate doing 3x1-3 and 3x5-8 2x a week then.
I said I will do Close Grip Bench . All I asked was for the frequency and % load
[/quote]
You didn’t take this advice:
[quote]vdizenzo wrote:
On one training day do your high intensity 3-5 sets of around 5 reps. Use a closer grip and do rack lockouts or floor presses. On the other day do lower intensity extensor work such as rolling dumbell tri extensions or incline tate presses for 3-5 sets of 10-15 reps.[/quote]
[quote]vdizenzo wrote:
On one training day do your high intensity 3-5 sets of around 5 reps. Use a closer grip and do rack lockouts or floor presses. On the other day do lower intensity extensor work such as rolling dumbell tri extensions or incline tate presses for 3-5 sets of 10-15 reps.[/quote]
Thanks for posting in here. Gonna try this myself; I have never done any tate presses.
Train in the range you can lift. What weight can you do a complete lift with? Do you pause at the bottom? If it’s that much of a difference it sounds like your possibly bouncing the heavy weights off your chest, and losing your momentum. Which would indicate you just need to get stronger overall… Assuming you’re not, you should do a speed day with 50-70% of your max. If you’re exploding from the bottom your momentum combined with tricep strength should lock you out.
