What are the best exercises to improve bench press lockout?
Improving bench press lockout requires building strength in the triceps and shoulders. Here are some of the best exercises to improve bench press lockout, listed in order of importance:
- Close-Grip Bench Press: The close-grip bench press targets the triceps more than the standard bench press and can help improve lockout strength. Incorporating close-grip bench presses into your training program can help improve overall bench press strength and lockout ability.
- Overhead Press: The overhead press targets the shoulders and upper chest and can help improve upper body strength and stability, which can translate to improved bench press lockout strength.
- Board Press: Board presses involve placing a board on the chest during the bench press, limiting the range of motion and allowing for heavier weights to be used. Board presses can help improve lockout strength and are often used in powerlifting training programs.
- Dumbbell Tricep Extensions: Dumbbell tricep extensions target the triceps and can help improve tricep strength, which can translate to improved lockout strength during the bench press.
- Push-Ups: Push-ups target the chest, shoulders, and triceps and can help improve overall upper body strength and stability. Incorporating push-ups into your training program can help improve lockout strength and endurance.
It’s important to note that while these exercises can help improve bench press lockout, they should be done in addition to, not instead of, bench press-specific training. Proper bench press form and technique should always be the top priority, and a well-rounded strength training program that includes both bench press-specific training and complementary exercises can help improve overall upper body strength and function.