Author Topic: BP Lockout Exercises
Member # 147
posted September 30, 2004 09:00 AMSeptember 30, 2004 09:00 PM
This is an amalgamation of input from Jack R, Garm, Kirk, and JHall on their favorite accessory exercises to help BP lockout:
1. Boards. 2" x 6" boards. 2-3 for mid-range, 4-6 for lockout only. No spotter? Stuff boards under your t-shirt.
2. Pin presses. Works the last bit of ROM.
3. Chains. The chains are hung from the bar so approximately 1/3 of the chain is resting on the floor when the bar is racked. Offers variable resistance by de-loading the weight in the eccentric phase and loading weight during the concentric phase.
3. J.M. Presses. take a fairly narrow grip, about 18 inches, and lower the bar to the lower pec or pec line. While lowering the bar, squeeze the elbows in toward the body and envision that you are bending the bar. This will help keep you spring loaded. Lower the bar to approximately 4-5 inches above the chest and hold for a count or two. Explode the weight upward.
4. Heavy Handouts/mini-ROM. Hold heavy weight at top position for 10-20 seconds, or do 1/8 to 1/4 ROM presses.
5. DB extensions or Tate Press.
6. Long paused BP. Maybe the best for newbies. Keeps focus on techinique of full BP, but works all phases of lift.
7. Band Pushdowns.
NOTE: All of the BB exercises above can/should be done with various grip widths. As well, some can be combined (i.e. boards and chains)
[ September 30, 2004, 09:01 PM: Message edited by: BucketHead ]
An archive of helpful advice compiled by IGer's.
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