Overhead lockouts in Smith Machine ? - JP Fitness Forums

umass · 07-08-2006, 11:12 AM

O.K Like everybody else I am not a fan of the smith machine, but I was debating the pros and cons of using it to develop overhead lockout strength.
I figure that because it is just the lockout you don't really deviate from the correct path. Also as long as it is the only work in the machine it shouldn't translate into being unstable in the free weight exercises.
I don't have access to a power cage right now so I can't do them in one.

Ian Kay · 07-08-2006, 12:39 PM

I disagree. I have definitely deviated from a single path while doing overhead pressing, at every point. The Smith machine simply takes the stablization-stress away from your elbows and lower-back. I've often felt those areas working hard at the lockout point of a press. I'd say do vertical pin presses with a free-weight.

John Izzo · 07-08-2006, 01:44 PM

umass....
If you really want to train "overhead lockout", I suggest you use a Olympic barbell or dumbbells. Hold the weight above you with your arms locked out and slightly more than shoulder width apart. Then, descend into a squat. Try to keep your amrs locked as your squat. This may be very difficult for people with tight lats, tricpes, and weak erectors.
Once you mastered that...move on to Sandow lifts (I think everyone calls them something else on here).
Once you mastered that...move on to DB snatches.

Hope this helps.

Frank.S · 07-08-2006, 03:05 PM

I dont know how much overhead squats are going to help with lockout stregnth. Thats going to work your core, but once your already locked out its not to much work (compared to pushing the bar there).

If I where you I would buy some flex bands and set them up so you have higher resistance at the top. Then work on that and push through the weakness. Throw in a lot of delt and tri work in as well as those muscle are going to be used in an overhead press.

Alcoholiday · 07-08-2006, 05:49 PM

unless you're using the smith machine as a stretcher, hanger, or ballistic benching, it's useless.

Frank.S · 07-08-2006, 06:25 PM

Quote:

Originally Posted by Alcoholiday

unless you're using the smith machine as a stretcher, hanger, or ballistic benching, it's useless.

So true.. Ok I do calf raises on it ill admit it!

umass · 07-08-2006, 09:56 PM

Quote:

Originally Posted by Frank.S

I dont know how much overhead squats are going to help with lockout stregnth. Thats going to work your core, but once your already locked out its not to much work (compared to pushing the bar there).

If I where you I would buy some flex bands and set them up so you have higher resistance at the top. Then work on that and push through the weakness. Throw in a lot of delt and tri work in as well as those muscle are going to be used in an overhead press.

Thats a good point and I already have minis.

Rockhard: My intention with the exercise would be to build overhead tricep strength, without access to a power Rack, though my worry would also be that lack of stabilization making it useless.

Newlife · 07-10-2006, 07:55 PM

DB's would seem like the best option if you ask me. Standing alternating shoulder presses

umass · 07-10-2006, 10:02 PM

I wasn't very clear in my first post, I'm trying to build lockout strength in the push press, the excercise I'm performing is a seated overhead press that is about 4-5 inches range of motion, so it is above my head the whole time.
The alternatives that have been suggested, besides using bands, are great exercises but won't be overloading the end range of motion of the push press.
Any other alternatives? Thanks

Frank.S · 07-10-2006, 10:13 PM

Push press is largely about form I have found.

Do a speed day on the push press with about 50% of your 1rm. 10 sets of 2. You could train this movement very similar to a bench press. The rack lockouts you are doing could help quite a bit too. But as soon as your bring in the smith your missing out on quite a few muscle groups.

GqArtguy · 07-10-2006, 11:32 PM

Quote:

Originally Posted by Frank.S

Push press is largely about form I have found.

True.

Personally Ive never gotten much out of OH lockouts. My push press has increased mainly because of form and just bringing up the tris or weak links up in a general sense.

Doing jerks and controlling the negative helps as well.

Alcoholiday · 07-11-2006, 01:30 AM

if you're having trouble locking out the weight, you should focus more on bringing up your tri strength. Don't just think overhead... think stuff like close grips, board presses, lockouts, some extensions, dips, etc.