Introduction

The bench press is a fundamental exercise in strength training, particularly in powerlifting and bodybuilding. However, many lifters encounter a common challenge known as the “sticking point,” which often occurs during the lockout phase of the lift. This sticking point is defined as the position in the range of motion where a disproportionately large increase in difficulty occurs, typically near the top of the lift. Addressing weak lockout strength is essential for improving overall bench press performance and achieving personal bests.

Understanding the Sticking Point

The sticking point in the bench press can be attributed to several factors, including biomechanical limitations, muscle fatigue, and insufficient strength in specific muscle groups. Research indicates that the sticking point is not merely a function of overall strength but rather a complex interplay of muscle activation and mechanical leverage at critical points in the lift [1].

Accessory Lifts for Improving Lockout Strength

To enhance lockout strength in the bench press, incorporating accessory lifts that target the muscles involved in this phase is crucial. The following accessory lifts have been shown to be effective:

1. Close-Grip Bench Press

The close-grip bench press is an excellent accessory lift for targeting the triceps, which play a significant role in the lockout phase of the bench press. By narrowing the grip, the emphasis shifts to the triceps and the anterior deltoids, enhancing strength in the upper portion of the lift. Studies suggest that variations in grip width can significantly influence muscle activation patterns [2].

2. Board Press

The board press involves using a board placed on the chest to limit the range of motion, allowing lifters to focus on the lockout portion of the bench press. This exercise helps to develop strength in the triceps and shoulders without the fatigue associated with a full range of motion. Research has demonstrated that partial range lifts can effectively enhance strength at specific points in the lift [3].

3. Pin Press

Similar to the board press, the pin press is performed by setting the barbell on pins at a height that corresponds to the lockout position. This exercise allows lifters to train explosively from a dead stop, improving power and strength in the lockout phase. The pin press has been shown to increase maximal strength in the bench press by targeting the specific muscles involved in the final phase of the lift [4].

4. Overhead Press

The overhead press is a compound movement that targets the shoulders, triceps, and upper chest. Strengthening these muscle groups can contribute to improved lockout strength in the bench press. Additionally, the overhead press engages stabilizing muscles, enhancing overall shoulder stability and strength, which is beneficial for the bench press [5].

5. Dips

Dips are a bodyweight exercise that effectively targets the triceps, chest, and shoulders. By incorporating dips into a training regimen, lifters can improve their lockout strength and overall upper body power. Variations such as weighted dips can further enhance strength adaptations.

Training Considerations

When incorporating accessory lifts into a training program, it is essential to consider the following:

• Volume and Intensity: Adjusting the volume and intensity of accessory lifts can help prevent overtraining while still promoting strength gains.
• Frequency: Accessory lifts should be performed regularly, ideally 1-2 times per week, to ensure consistent strength development.
• Technique: Proper form is crucial to prevent injury and maximize the effectiveness of accessory lifts.

Conclusion

Improving lockout strength in the bench press requires a targeted approach that includes specific accessory lifts. By incorporating exercises such as the close-grip bench press, board press, pin press, overhead press, and dips, lifters can enhance their performance and overcome sticking points. A well-structured training program that emphasizes these accessory lifts can lead to significant improvements in overall bench press strength.

FAQ

What is the best accessory lift for improving lockout strength?

The close-grip bench press is often considered one of the best accessory lifts for improving lockout strength, as it specifically targets the triceps, which are crucial for the final phase of the bench press.

How often should I perform accessory lifts?

Accessory lifts should be performed 1-2 times per week, depending on your overall training program and recovery capacity.

Can I use bands or chains with accessory lifts?

Yes, incorporating bands or chains can provide accommodating resistance, which can enhance strength at different points in the lift and improve lockout strength.