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How to do Half Rack Lockout:

• Step 1: Place the bench between the squat rack.
• Step 2: Set the safety poles 12-18 inches above where your chest level would be when laying on the bench.
• Step 3: The goal is to set the pins so that they are about half way up in your bench press motion.
• Step 4: Place the barbell over top of the safety poles and load up the bar with the weight.
• Step 5: Lay down on the bench and grab the bar with your hands about shoulder width apart.
• Step 6: The bar should be even with your chest. Push the bar all the way up and then lower it back down onto the safety poles. This completes one repetition.

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Details

half rack lockout is a free weights exercise that primarily targets the chest and to a lesser degree also targets the shoulders and triceps ...more