Rack lockout question

pjb923 · 08-05-2006, 08:35 PM

Today my workout called for rack lockouts and I did them for the first time.

I figured that I would be able to handle more weight than I usually use for a flat bench press and loaded up the bar with 225 which should have been no problem for 3 reps. The problem was the starting position was very akward for me and I felt that it put a lot of stress on my shoulders.

I really focused on keeping my shoulder blades pulled tight back, but it still did not feel right. I had to drop the weight down to 205 and getting 3 reps at that weight was not easy either.

Does anyone have an tips for doing rack lockouts, or is this a movement that I should not be doing to avoid aggravating my shoulders?

See the last entry of my log for a little more detail.
Time to get serious...

Newlife · 08-05-2006, 08:45 PM

If you have an adjustable rack, start slow. Maybe up the bar by 2 inches if possible. Then do some RP's from that point, with your current workout weight and see how it feels. If it feels okay, maybe raise the bar more until you are near your knee cap. If normal DL's don't hurt you, rack pulls should not either as the bar should travel the same path. It's just shorter ROM. I can usually pull 100lbs more from the knee, so you should be moving more weight when you get your form down and it feels right.

Good luck.

Frank.S · 08-05-2006, 08:50 PM

Quote:

Originally Posted by Newlife

If you have an adjustable rack, start slow. Maybe up the bar by 2 inches if possible. Then do some RP's from that point, with your current workout weight and see how it feels. If it feels okay, maybe raise the bar more until you are near your knee cap. If normal DL's don't hurt you, rack pulls should not either as the bar should travel the same path. It's just shorter ROM. I can usually pull 100lbs more from the knee, so you should be moving more weight when you get your form down and it feels right.

Good luck.

Im pretty sure hes talking about bench press rack lockouts..

I too found them weird at first. Especially since I tend to keep my elbows tucked throught the whole press, not just the bottom. (although im experimenting with different things). The key for me was to just start light.

Realistically, rack lockouts are not the greatest excercise. Board presses are better. I need to make some boards.

pjb923 · 08-05-2006, 09:12 PM

Thanks guys. Frank is right, I was talking about bench press rack lockouts, I guess they are also called Pin Presses.

Board presses would probably be better, but I don't have boards right now, and I don't have a dedicated training partner. For now, i'll just back off the weight a little more until I get used to the movement.

Alcoholiday · 08-05-2006, 09:17 PM

board presses and lockouts are two different things. You can cheat a lot more on board presses, where lockouts you won't be able to. Doing lockouts is hard, and hard on your body, so i wouldn't use them every week.

Eric Cressey · 08-05-2006, 09:29 PM

Pin presses have always bothered my shoulders, too; you just can't get into a good starting position as well when you're starting from the bottom.

Your strength on the movement depends on the height of the pins.

Newlife · 08-05-2006, 10:00 PM

Quote:

Originally Posted by pjb923

Thanks guys. Frank is right, I was talking about bench press rack lockouts, I guess they are also called Pin Presses.

Board presses would probably be better, but I don't have boards right now, and I don't have a dedicated training partner. For now, i'll just back off the weight a little more until I get used to the movement.

my bad...always called them pin presses.

GqArtguy · 08-05-2006, 10:07 PM

Quote:

Originally Posted by pjb923

Board presses would probably be better, but I don't have boards right now, and I don't have a dedicated training partner. For now, i'll just back off the weight a little more until I get used to the movement.

Just get some boards from home depot or whatever and then tie them to you with a bungee cord or something and get to work. Rack lockouts are really hard on the joints and I could not keep them up for long.

Jason B · 08-05-2006, 11:54 PM

Like the other guys said, rack lockouts are horrible on your shoulders, you can't get into a proper bench groove with them. Get some boards and us Gq's idea, or you could get bands for the extra resistance at the top.

DEMON_OF_MASS · 08-06-2006, 08:52 AM

Theres no way of avoiding shoulder pain,its always there.They hit the shoulders hard

Craig · 08-06-2006, 10:21 AM

For non-board, board presses....

I stuff a foam roller up my shirt when i'm not at the gym with boards.

i've also used yoga blocks.

both options tend to impress the yoga and pilates instructors.

craig

pjb923 · 08-07-2006, 07:47 AM

Thanks for the suggestions. I guess everyone pretty much agrees that pin presses are going to be hard on the shoulders no matter what I do.

I will look into getting some sort of board press set up, or just use regular flat bench in my routine for now.