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Rack Lockouts as a chest movement

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  • Rack Lockouts as a chest movement

    Hi All,
    am about to go into my next phase of DC training and have to decide on new exercises. In the past ive used rack lockouts in a power rack for chest and had some good results. Usually using just less than half of the top phase of the movement. I found by doing each rep, stopping and resetting, I got a really good feeling in my chest, and over time made some good gains size wise.
    What are people's opinions of using this RP as one of the chest movements? i realise flat bench is a no no, but figure as the lower half of the movement (and what I understand to be the danger area) is taken out, it may be ok?
    What are your thoughts?
    Cheers
    M007

  • #2
    i would use rack lockouts as a tricep exercise, not a chest one. chest involvement in bench is very small (like it's worth 13 or 14% of the movement), and most of that is the bottom ROM of the movement.

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    • #3
      Originally posted by hyp3r3xt3nsion
      i would use rack lockouts as a tricep exercise, not a chest one. chest involvement in bench is very small (like it's worth 13 or 14% of the movement), and most of that is the bottom ROM of the movement.
      I agree, and if you were doing a Powerlifting routine, then by all means go for it, this program, no need, your stength will come like never before on DC's program...
      "That damn log book"

      www.trueprotein.com Highest quality protein at the lowest price...

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      • #4
        this is what i do guys
        i adapted the lockout and closegrip board press to my tricep work
        when i went heavy on locks b4 i used to get 750-800x3 now im nailin 650x10 and shit, so its def workin good
        frk
        :iagree:
        i always agree with what i say

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        • #5
          Originally posted by FRKNHUGE
          when i went heavy on locks b4 i used to get 750-800x3 now im nailin 650x10
          Damn what a FREAK...
          "That damn log book"

          www.trueprotein.com Highest quality protein at the lowest price...

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          • #6
            Damn FRKNHUGE!!! You must have tendons like a horse!!! =O
            No-one trains HARDER!!

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            • #7
              Originally posted by Lifter
              You must have tendons like a horse!!! =O
              Ah well, he ate the Horse, now he is the horse, I have definitely turned over my fork to FRK...
              "That damn log book"

              www.trueprotein.com Highest quality protein at the lowest price...

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              • #8
                Originally posted by In-Human
                Ah well, he ate the Horse, now he is the horse, I have definitely turned over my fork to FRK...
                LOL Hey, when you do the math is fits PERFECTLY! Hmmm, my next blast is just 3 days away and I think the message of 4-500grams of protein daily has fully sunk in now! Thanks for all the help InHuman, when I reach 250# you will be the first to know!
                No-one trains HARDER!!

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                • #9
                  haha thanx guys, but its all in a days work
                  it doesnt make anyone better or anything, idk, im semi humble on this
                  but sometimes i can be a ego maniac, but this is my humble time, so lemme be, lol
                  my tendons are very strong, my partners say they look like steel cables when i do these, and im nooowhere near lean now, so they must be poppin out
                  when i do my locks, i usually do top 8" rom, then on the board close grips i use a 6brd, but this is tricky, cuz i need 4 other guys, lol
                  frk
                  :iagree:
                  i always agree with what i say

                  Comment


                  • #10
                    Originally posted by FRKNHUGE
                    this is what i do guys
                    i adapted the lockout and closegrip board press to my tricep work
                    when i went heavy on locks b4 i used to get 750-800x3 now im nailin 650x10 and shit, so its def workin good
                    frk
                    wow

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