Rack Lockouts vs. Board Presses

Training Powerlifting
1

Just curious, I don’t really have access right now to the board press (obviously i could, but i don’t care to bring in a big ass piece of wood into my gym), and I was just curious…if I set the pins in the power rack to the same distance as I would have a piece of wood on my chest, how is that any different? I mean, unless it really matters where the thing that stops your bar short of full range of motion is located on the bar, I don’t see the difference.

Say I had the pins located exactly to a point where I could bring the bar down 3-4 inches short of my chest, would that not be just the same as putting a board on my chest that only allowed me to bring the bar down 3-4 inches short of my chest? Just checking, I’m sure it’s a no brainer, but if it was I don’t see the big need for such a difference in names.

2

That’s what I do. The only difference is that you don’t get the experience of the board sinking into your chest, which is a cue to push, but the rack lockouts seem to have the same effect on the chest and triceps as board presses.

3

They’re not even remotely the same tbh…

The board press more closely follows your normal bench groove, and imo is much easier on my joints.

4

they are not the same. Pin presses deload at the bottom. Board presses don’t. pin presses alter your natural bench groove, board presses don’t. pin press put most of the pressure on the arms, board presses distributes the weight across the chest like a normal bench press.

pin presses are really only supposed to be used to work the very top end of the lockout, board presses work further across the normal range of motion. don’t cheat yourself out of great exercise.

5

[quote]robo1 wrote:
they are not the same. Pin presses deload at the bottom. Board presses don’t. pin presses alter your natural bench groove, board presses don’t. pin press put most of the pressure on the arms, board presses distributes the weight across the chest like a normal bench press.

pin presses are really only supposed to be used to work the very top end of the lockout, board presses work further across the normal range of motion. don’t cheat yourself out of great exercise. [/quote]

There’s no doubt they are a great exercise. What would be some alternatives to using a board though? I have this probably 2 foot long foam roller that I could probably use for it, if it would do the same thing. I guess I could always go and just get some wood, i’m sure it wouldn’t bother many people.

One last question though…

Board Presses/Floor press = helps with the middle part of the bench

Rack lockouts help with the end of the bench

What helps with getting it initially off your chest? This is where I am always stuck.

6

what about floor presses lying on boards to get full ROM?

7

[quote]lifter85 wrote:

What helps with getting it initially off your chest? This is where I am always stuck.[/quote]

Having strong chest shoulders and upper back.

Perfect setup, technique, and good bar speed should get the bar off your chest everytime(unless it’s too heavy for you).

Try pause benches as well.

8

[quote]rander wrote:
what about floor presses lying on boards to get full ROM? [/quote]

Sorta defeats the purpose, doesn’t it?

We already do those…that’s what regular ol’ flat benchpressing is.

I agree with Hanley & Robo. There is no substitute for board presses. Pins totally deload so you lose your stretch reflex. Plus they throw me off groove and are murder on my joints.

Make yourself a set of boards. Take only the board you intend to use that day to the gym. Don’t worry about offending or scaring anyone. If you are worried about what people will say, either change your attitude or change your gym…

9

[quote]lifter85 wrote:
There’s no doubt they are a great exercise. What would be some alternatives to using a board though? I have this probably 2 foot long foam roller that I could probably use for it, if it would do the same thing. I guess I could always go and just get some wood, i’m sure it wouldn’t bother many people.
[/quote]

I’ve seen people use a foam roller before but I really don’t understand why you won’t just make your own boards. Are you allergic to wood? Boards are cheap (and sometimes free if you look around) and easy to make and can easily fit in your gym bag. Don’t worry what other people in the gym think, they really don’t matter. 10 bucks and trip to the hardware store is really all it takes

10

If you are really against bringing boards to the gym, try tightly rolling up a towel and wrap it in medical tape. This will give you the thickness of 2 boards. It easily fits in your bag and can be used without a partner by sliding it under your shirt. Need more height? Add more towels.

11

[quote]lifter85 wrote:
robo1 wrote:
they are not the same. Pin presses deload at the bottom. Board presses don’t. pin presses alter your natural bench groove, board presses don’t. pin press put most of the pressure on the arms, board presses distributes the weight across the chest like a normal bench press.

pin presses are really only supposed to be used to work the very top end of the lockout, board presses work further across the normal range of motion. don’t cheat yourself out of great exercise.

There’s no doubt they are a great exercise. What would be some alternatives to using a board though? I have this probably 2 foot long foam roller that I could probably use for it, if it would do the same thing. I guess I could always go and just get some wood, i’m sure it wouldn’t bother many people.

One last question though…

Board Presses/Floor press = helps with the middle part of the bench

Rack lockouts help with the end of the bench

What helps with getting it initially off your chest? This is where I am always stuck.[/quote]

Over at elitefts.com they cut a foam roller and use it to press off of. They call it the “Manpon” (don’t ask). They seem to like it as it compresses further but can still work the particular range of motion. It’s also easier to smuggle into a commercial gym than a set of boards. Look it up if you’re curious.

To help get the bar off your chest, some exercises that worked well for me were:

Incline Bench
Dumbbell presses (secondary, heavy)
Pausing on the chest
Floor press with a wider grip
Speed bench-probably helped the most

Learning to explode the bar off your chest with lighter weight will help with strength off your chest, along with assistance work to strengthen the shoulders, lats, and chest. Here’s a good article if you’re training your bench raw: http://www.elitefts.com/documents/bench_like_a_stripper.htm

12

What helps with getting it initially off your chest? This is where I am always stuck.

Try some isometric holds in the low position. Cambered bar works great for this.

13

[quote]lifter85 wrote:

What helps with getting it initially off your chest? This is where I am always stuck.[/quote]

I can’t believe some of you guys are answering this question seriously.

I must be the only guy who read this and thought it was funny.

14

[quote]apwsearch wrote:
lifter85 wrote:

What helps with getting it initially off your chest? This is where I am always stuck.

I can’t believe some of you guys are answering this question seriously.

I must be the only guy who read this and thought it was funny.[/quote]

you’re not the only one, but give him a break. at least he’s trying to learn.

15

[quote]robo1 wrote:
apwsearch wrote:
lifter85 wrote:

What helps with getting it initially off your chest? This is where I am always stuck.

I can’t believe some of you guys are answering this question seriously.

I must be the only guy who read this and thought it was funny.

you’re not the only one, but give him a break. at least he’s trying to learn.[/quote]

I’m with ya there…but you’re right…he IS trying to learn.
Had a brainfart for a minute…why didn’t I suggest bands? Adding band tension has a major impact on the force production needed to get the bar off your chest…duh.

16

[quote]Antman517 wrote:
robo1 wrote:
apwsearch wrote:
lifter85 wrote:

What helps with getting it initially off your chest? This is where I am always stuck.

I can’t believe some of you guys are answering this question seriously.

I must be the only guy who read this and thought it was funny.

you’re not the only one, but give him a break. at least he’s trying to learn.

I’m with ya there…but you’re right…he IS trying to learn.
Had a brainfart for a minute…why didn’t I suggest bands? Adding band tension has a major impact on the force production needed to get the bar off your chest…duh.
[/quote]

Would you recommend that as part of a circa max phase or should I use my noramal 15-12-10-8-6 rep scheme adding 2 bands for every 5% rep drop?

Do I double choke the band or put a spider knot in them?

If I have say, 50 of those bad ass bands post offices use, is that the same as using a miniband???

I need answers dammit!!

17

Maybe he could quadruple-loop those bungee jumping cords…

18

[quote]Antman517 wrote:
rander wrote:
what about floor presses lying on boards to get full ROM?

Sorta defeats the purpose, doesn’t it?

We already do those…that’s what regular ol’ flat benchpressing is.

I agree with Hanley & Robo. There is no substitute for board presses. Pins totally deload so you lose your stretch reflex. Plus they throw me off groove and are murder on my joints.

Make yourself a set of boards. Take only the board you intend to use that day to the gym. Don’t worry about offending or scaring anyone. If you are worried about what people will say, either change your attitude or change your gym…[/quote]

floorpresses lying on boards- full rom, triceps on floor/full deload on bottom. so you are starting from a dead stop, with full range of motion, no stretch reflex and limited leg drive. IT seems like it makes sense to me, like a floor press were your forearms are short enough to let the bar touch your chest.

19

People are embarrassed to bring boards into the gym? Once you’ve dragged chains in, you’ll realize that bringing boards is nothing. Who cares what people think anyway?

20

Most people in gyms do board presses without the boards anyway.