Rack Lockouts Vs Floor Press

The floor press is a fantastic pressing variation for lifters of all levels to improve muscle mass lockout strength and bench press technique.

Rack lockouts vs floor press. Direct lockout work always helps. Rack lockouts are best as a supplemental exercise not as me. The only thing rack lockouts are good for is conditioning the cns to handle extremely heavy weights imo which they do quite well. So exercises like rack lockouts board presses and floor presses can be useful.

Here is a great supplemental lift to help improve and increase your bench press. Squeeze shoulder blades together and push chest out. Lifters have sticking points at different points of their bench. In fact rack lockouts are so popular among powerlifters specifically because they are so effective for improving your bench numbers.

I tried rack lockouts as a max once but it seems to put weird stress on the elbows and forearms. The floor press will show you where your sticking. Adjust safety catches such that elbows will be bent 90 120 at bottom of motion. I like floor presses as supplemental for 3 sets of 10 type of movements.

Lay on bench and grasp bar with a wide overhand grip. Assuming the bar travels the same distance will the only real difference between the two be that on rack lockouts you re using your feet to drive into the floor to generate create base of power. Bill west s westside barbell club was years ahead of everyone for strength in the late 1960s. The rack press or rack lock out is meant to help break plateaus.

However the carryover from exercises like extensions equally important. Pat casey used the power rack to become the first 600 pound bencher. Considering that rack lockouts entail training an actual portion of the bench press and that the triceps play a major role throughout the movement it s no surprise that this is a benefit. Pat was the first man to do it along with a 2 000 pound total.

Place bench inside power rack. Floor presses will help more in those areas than rack lockouts. Plant feet on floor and arch lower back while keeping butt against bench. It can even be a great variation for lifters with.

He also used rack lockout for an 800 pound squat.