Floor Press Vs Rack Lockout

De bench 16 09 2013 fat bar floor press rack lockouts from the floor dumbbell incline press scratch the rack press kroc rows chest supported dumbbell rows.

Floor press vs rack lockout. In fact rack lockouts are so popular among powerlifters specifically because they are so effective for improving your bench numbers. To the guy who said they are retarded you may have been using them for the wrong reason or expecting a result out of them that you shouldnt have. In the below sections we will determine which exercise barbell bench press or barbell floor press is best for eliciting the desired training outcome s. Place bench inside power rack.

Lay on bench and grasp bar with a wide overhand grip. Squeeze shoulder blades together and push chest out. 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. The rack press or rack lock out is meant to help break plateaus.

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. Plant feet on floor and arch lower back while keeping butt against bench. At one time lifters attacked the lift with gusto putting up some impressive numbers including george hackenschmidt s 361 pound strict floor press back in 1899. The only thing rack lockouts are good for is conditioning the cns to handle extremely heavy weights imo which they do quite well.

Direct lockout work always helps. Here is a great supplemental lift to help improve and increase your bench press. However the carryover from exercises like extensions equally important. Floor presses will help more in those areas than rack lockouts.

So exercises like rack lockouts board presses and floor presses can be useful. So don t skimp on tate presses rolling dumbell triceps extensions jm presses barbell extensions etc. Adjust safety catches such that elbows will be bent 90 120 at bottom of motion. The floor press is a fantastic pressing variation for lifters of all levels to improve muscle mass lockout strength and bench press technique.