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How to do Quarter Rack Lockout:

• Step 1: Set the bench in between the squat rack.
• Step 2: Place the safety pins so that they are about 6-12 inches higher then your chest when you lay down on the bench.
• Step 3: Set the barbell on the safety pins and place the desired weight on the bar.
• Step 4: Lay down under the bar and grab the bar with your hands just wider then shoulder width apart.
• Step 5: Push the barbell straight up until you arms are almost straight.
• Step 6: Lower the barbell back to the safety pins, this completes one repetition.

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Muscles Worked

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Details

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