Rack lockouts/board presses

[mochi]

this is a two part question

first, is there a difference between board presses and rack lockouts? is there a specific reason that everytime i read racklockouts in reference to benching it's always about 8" above the chest?

second, i was going to just do some rack lockouts about 3-4" from my chest (my sticking point) for two weeks cause my training partner is gone and i dont' have a decent spot to call on. is there any particular reason that i shouldn't do lockouts from 3-4"?

thanks in advance

[Radok]

the difference is rack lockouts are moving it from a dead stop, whereas in board presses you have tension in the muscles built up from the negative portion of the movement. Either exercise can be used for any point in the ROM. I like the rack lockouts better because getting it started from a dead stop is harder, and seems to lead to better strength gains to me.

[Danimal]

I find rack lockouts done from a dead stop are real hard on my shoulders. With boards you feel the weight throughout the entire rep so it mimics what you'd feel on a full bench better (at least for me).

[Titania]

Rack lockouts are one of my favourite strength builders. I find it very difficult trying to balance boards on my chest!! lol

[Danimal]

Yeah, nothing like a tumble of 5 boards coming down on your face. Anything more than 2-3 boards, which fit under your shirt pretty easy, it's best to have someone help.

[Titania]

Yeah, nothing like a tumble of 5 boards coming down on your face. Anything more than 2-3 boards, which fit under your shirt pretty easy, it's best to have someone help.

Actually, I was more referring to the fact that balancing boards on double D boobs is tricky!!

[Kiknskreem]

Actually, I was more referring to the fact that balancing boards on double D boobs is tricky!!

Typical chauvenist woman assuming that Danimal doesnt have double D's.

You really should give some thought to the lifestyle your fellow lifters and human beings may be living, capiche? I mean, Danimal may be a cross dressing, hormone taking (the female kind) transgendered bombshell for all you know.

[Titania]

Typical chauvenist woman assuming that Danimal doesnt have double D's.

You really should give some thought to the lifestyle your fellow lifters and human beings may be living, capiche? I mean, Danimal may be a cross dressing, hormone taking (the female kind) transgendered bombshell for all you know.

ROFPMSL!!!!!

[UHCougar05]

I find rack lockouts done from a dead stop are real hard on my shoulders. With boards you feel the weight throughout the entire rep so it mimics what you'd feel on a full bench better (at least for me).

I feel the same way. While rackouts do help, they hurt my shoulders too much to do regularly.Board presses allow me to save my shoulders and get good pressing work at the same time. I feel the same way about rack pulls, I just don't like the position they put me in; So I do Reverse Band DLs, it's the same concept, but in a much more natural position.

[knowles.ja]

What if one benches in the rack with the pins up high. This would mean that you are doing the negative portion first, and you're just cutting down the ROM the same as with board presses. I'm assuming this would have the same benefits as board presses, no? Just seeing what my options are without having to bring boards to the gym.

[lifterg]

For rack lockouts, try hanging them from chains instead of pressing from pins.

Pressing from pins rips my shoulders apart. Suspended from chains, you can shift the starting point an inch or two and still get the same effect.

With chains, you can also adjust for height 1 link at a time. I have had reasonable luck with getting a weight for 3, then lowering it a link at a time and keeping the same weight.

[Kiknskreem]

For rack lockouts, try hanging them from chains instead of pressing from pins.

How would this be set up?

[UHCougar05]

How would this be set up?

You would loop the chains over the top of the rack and then adjust to where you want the bar to be.

[lifterg]

Like Cougar said, you can hang them from the top of the rack. Or, if your chains aren't long enough you can hang them under the spotter bars.

I use car tow chains and caribiners. I make the chains into a big "0" and put the spotter bars through the loop. Then hang the bar.

[Kiknskreem]

You would loop the chains over the top of the rack and then adjust to where you want the bar to be.

I have an open top rack, no wonder I was having trouble envisioning that.

Like Cougar said, you can hang them from the top of the rack. Or, if your chains aren't long enough you can hang them under the spotter bars.

I use car tow chains and caribiners. I make the chains into a big "0" and put the spotter bars through the loop. Then hang the bar.

So you put the spotter bars high up with the chains suspended from them? What grade chain are you using? You're allowing the chain to take the role of the safety bars?

[lifterg]

Yep the chains take the roll of the safety bars.

I am not sure (getting old...memory, etc) but the links look like the steel is 5/16" or 3/8".

When doing lockouts, I press it up, then pretty much let it fall back into the chains. I have never gotten it over 455, but it should hold anything I can put on it.

The links I use to close the loop are actually 3/8" chain links with the threaded closure. I was more worried about the strength of the link/caribiner than the chains.

[John Prophet]

rack lockouts and boards are simply 2 different exercises..no way around it.

boards r a little closer to imitating a regular bench because you do a negative and you bring it down and you still "feel" the weight on you etc just like a bench.

With rack lockouts you start from the pins so for one thing its kind of hard to exactly simulate the perfect position of where the bar would be and also of course when you rack it on the pins you can totally relax, unlike a bench.

I think both are valuable. The rack lockouts allow you to go from "relaxed to dynamic" which is a decent way to build strength. On heavy lockouts you have to sort of press for half a second or whatever before it moves....so if thats right at the sticking point or near it, you get more time working that point than you would if you simply passed thru that point in a regular bench.


Also dont forget "functional isometrics". That would be more or less lowering a weight to the sticking point and then pausing there for 6 secs (6 should be the upper limit) then pressing back up. Or alternatively, use the pins and push it up off the pins then hold it off the pins for 6 secs. If you do these you need to relax and breath in between reps to keep your blood pressure from exploding, lol.


IMo , instead of debating which is best, it would be better to just use them all at different times. If you were really into bench press improvement you could use boards for one 4-6 week phase....then go to racks....then maybe functional isos etc. That way you are keeping a good partial movement in your routine but you are also keeping things fresh by not running any one exercise into the ground

[mochi]

thanks to all!

i tried them today from a pretty low point, and it's really hard on my shoulder, especially since my cuff has been acting up lately anyway. i've got a lot more info now, so i'll mix it up and use both (eventually)

[lifterg]

I never press from chains lower than the top 4-6" range of motion. Top 1/3 approximately.

Anything lower I would do boards.

Also, are you wearing a bench shirt?

Most people into really heavy partials do a lot of their reps in a shirt. It helps hold your shoulders together.

[mochi]

I never press from chains lower than the top 4-6" range of motion. Top 1/3 approximately.

Anything lower I would do boards.

Also, are you wearing a bench shirt?

Most people into really heavy partials do a lot of their reps in a shirt. It helps hold your shoulders together.

no, no shirt as of yet. i'm still debating about when i wanna get one

[Radok]

Personally, my joints are really hard to damage, so I prefer the rack lockouts, whereas a person with more sensitive joints may have to avoid the exercise, especially avoid pressing off pins in the bottom position.

[Titania]

Maybe it's just me but I actually find rack lockouts to be less severe on my shoulders than even regular benching or partials from the top position.

[Sockomalo]

What if one benches in the rack with the pins up high. This would mean that you are doing the negative portion first, and you're just cutting down the ROM the same as with board presses. I'm assuming this would have the same benefits as board presses, no? Just seeing what my options are without having to bring boards to the gym.

i would like to get an answer for this too.... if you press the weight to lift it normally and then lower it to pins or spotter bars at a set height, and then perform the rack lockout by pressing from there, woluld that not eliminate the shoulder pains and the awkward starting position?