Bench Lockout: Understanding, Causes, and Training Strategies

How do you help a bench lockout?

To effectively address a bench lockout, focus on strengthening the triceps and anterior deltoids, optimizing bar path and technique, and incorporating specific partial-range-of-motion exercises that overload the top portion of the lift.

Understanding the Bench Lockout

The "lockout" phase of the bench press refers to the final portion of the lift, typically the last one-third to one-half of the concentric (pushing) movement, where the elbows extend fully. Failure to complete this phase indicates a weakness in the muscles responsible for terminal arm extension and shoulder stabilization.

Key Muscles Involved in the Lockout:

• Triceps Brachii: This three-headed muscle (long, lateral, and medial heads) is the primary elbow extensor and is crucial for the final push. The medial head is particularly active in the final degrees of extension.
• Anterior Deltoid: While active throughout the press, the anterior deltoid assists in shoulder flexion and contributes significantly to the final push-off from the chest and stabilization at the top.
• Pectoralis Major: Although the chest muscles are the primary movers in the initial and mid-range portions of the bench press, their contribution diminishes towards the very top as the leverage shifts. However, they still play a role in stabilizing the shoulder girdle.

Common Causes of Lockout Failure:

• Weak Triceps: This is the most prevalent reason. If the triceps lack the strength to fully extend the elbows against the load, the lift will stall.
• Insufficient Anterior Deltoid Strength: A weak front deltoid can hinder the final upward drive and stabilization.
• Poor Bar Path: An inefficient bar path that drifts too far back or forward can compromise leverage and make the lockout more difficult.
• Lack of Stability: Weakness in the shoulder girdle stabilizers or core can lead to instability, making it hard to apply force efficiently through the full range.
• Fatigue: Towards the end of a set, overall muscle fatigue can manifest as a lockout failure.

Targeted Training Strategies for Lockout Strength

To specifically target and improve your bench press lockout, incorporate exercises that emphasize the triceps and the upper range of motion.

• Close-Grip Bench Press:

  • Purpose: Shifts more emphasis onto the triceps by reducing the involvement of the chest and shoulders compared to a standard grip.
  • Execution: Use a grip where your hands are approximately shoulder-width apart. Maintain control and focus on a strong triceps contraction at the top.
  • Application: Can be used as a primary bench variation or as an accessory lift.

• Pin Press (from various heights):

  • Purpose: Overloads specific portions of the lift by starting the bar from safety pins set at different heights. It removes the stretch reflex, forcing pure concentric strength.
  • Execution: Set the pins in a power rack just below your sticking point or at the point where you typically fail. Press the bar off the pins to lockout.
  • Application: Excellent for addressing specific sticking points and building lockout power. Vary the pin height to work different ranges.

• Board Press:

  • Purpose: Similar to the pin press, this exercise limits the range of motion by placing one or more boards on your chest. This allows for training with heavier loads in the lockout range.
  • Execution: Have a training partner hold boards (1-5, depending on the desired range) on your chest. Lower the bar until it touches the boards, then press up.
  • Application: Great for over-loading the top part of the lift and building confidence with heavier weights.

• Floor Press:

  • Purpose: Limits the range of motion by preventing the elbows from dropping below the body, thus emphasizing the triceps and the top half of the press.
  • Execution: Lie on the floor inside a power rack or with spotters. Lower the bar until your triceps touch the floor, pause, then press back up.
  • Application: Helps build strength out of the bottom-mid range and carries over well to lockout strength.

• Triceps Isolation Exercises:

  • Purpose: Directly strengthen the triceps brachii from various angles.
  • Examples:
    • Skullcrushers (Lying Triceps Extensions): Target all three heads, especially the long head.
    • Overhead Triceps Extensions: Emphasize the long head of the triceps.
    • Dips (Weighted or Bodyweight): A compound exercise that heavily involves the triceps, chest, and shoulders.
    • Cable Triceps Pushdowns: Good for high-volume work and muscle pump.
  • Application: Incorporate 1-2 triceps isolation exercises into your routine with sufficient volume and intensity.

• Overhead Press Variations:

  • Purpose: While not a bench press specific exercise, overhead pressing (e.g., standing barbell overhead press, dumbbell shoulder press) builds overall shoulder and triceps strength, which has a positive carryover to bench lockout stability and power.
  • Application: Include overhead pressing in your program to develop balanced upper body strength.

Optimizing Technique and Form

Even with strong muscles, poor technique can hinder your lockout. Refine these aspects of your bench press:

• Bar Path:
  • The optimal bar path for a bench press is not straight up and down. It typically involves a slight "J" curve. The bar should touch the lower to mid-chest and then move slightly back over the shoulders as you press to lockout. This allows for optimal leverage and recruitment of the triceps.
• Elbow Position:
  • Avoid excessive elbow flare (where elbows point directly out to the sides). While some flare is natural at the top, keeping the elbows slightly tucked (around 45-60 degrees relative to the torso) during the press and then driving them towards extension helps engage the triceps more effectively and protects the shoulders. At lockout, the elbows should be fully extended but not hyperextended.
• Scapular Retraction and Depression:
  • Maintaining a stable base by retracting (squeezing together) and depressing (pulling down) your shoulder blades throughout the lift creates a solid platform for pressing. This stability allows for more efficient force transfer to the bar, aiding in the lockout.
• Leg Drive:
  • Utilizing leg drive creates full-body tension and stability, allowing you to transfer force from your lower body through your core and into the bar. This added stability and power can significantly aid in pushing through sticking points, including the lockout.

Complementary Training Considerations

• Accessory Work for Shoulder and Back Health: Strong shoulders (rotator cuff, rear deltoids) and a strong back (lats, rhomboids) are crucial for stabilizing the shoulder joint during the press. Incorporate exercises like face pulls, band pull-aparts, and various rowing movements to maintain balance and prevent injury, which can indirectly improve your bench press.
• Core Strength: A strong and stable core acts as a link between your upper and lower body, ensuring efficient force transfer. Incorporate planks, anti-rotation exercises, and other core stability drills.
• Progressive Overload: Consistently challenge your muscles by gradually increasing the weight, reps, sets, or decreasing rest times. This is fundamental for continuous strength gains.
• Periodization: Structure your training into cycles that vary intensity and volume. This can help prevent plateaus and allow for recovery, ensuring long-term progress in your bench press.
• Recovery and Nutrition: Adequate sleep, proper nutrition (sufficient protein and calories), and active recovery are vital for muscle repair and growth, which directly impacts strength gains and the ability to recover from demanding training.

When to Seek Professional Guidance

If you consistently struggle with your bench press lockout despite implementing these strategies, consider consulting a qualified strength coach or kinesiologist. They can provide a personalized assessment of your form, identify specific weaknesses, and design a tailored program to help you overcome your bench press sticking points safely and effectively.