The partial lockout is an isometric exercise that increases strength and endurance in the chest, shoulders, and triceps. The exercise works through a short range of motion near the top portion of the bench press. This allows you to build strength if your sticking point is finishing the lift. The lockout forces you to hold a weight at the top of the motion (the isometric aspect), typically using a weigh that is heavier than what you could use for a full range of motion repetition. This exercise helps exercisers adapt to using heavier weights and resistance.
Instructions
Lie back onto a bench under a squat rack. With a loaded barbell resting about four to six inches above your chest, grab the barbell with an overhand grip.
Press the barbell upward, fully extending your arms. Hold, then slowly lower the bar to the starting position, resting it on the rack.
Trainer’s Tips
Keep the tension on your chest as you press the weight up.
Make sure the weight is positioned over your sternum.
