A_N_91

I want to incorporate more powerlifting movements into a routine, but things like floor presses, board presses, lockouts, rack pulls...are these good for building size and mass?

An example: For building triceps, should I do Close-Grip bench press or lockouts?

A_N_91

ZackMurphy

They're both great for tris. Do both, but on different days. Or if you go heavy on one, go higher rep on the other.

floor presses, board presses, lockouts, rack pulls...are these good for building size and mass?

Rack pulls are GREAT for mass and thickness, but they have nothing to do with triceps. That's a back move. A deadlift from within the squat rack, starting around the knee.

Board presses and lockouts are for tris - more like a chest speed/explosiveness builder, but they do hammer the tris. All of the above - all good for you.

Peaked_18

Yup.

Strengthening the triceps are the more focus for the lockout exercises that are at half range of motion. Exercises such as close-grip presses can be good for mass, strength, and speed. Depending how you train them with volume though. Look at testosterone nation for Westside for Bodybuilders and read up.

A_N_91

Yeh, I used rack pulls as an example. Like Rack Pull vs. BB Rows like i was comparing CGBP vs. lockouts.

K, I'll be looking that up, thanks.

A_N_91

DiamondDelts

Floor presses are a GREAT tricep builder. They keep constant tension on the triceps due to the shortened range of motion. The tri's are restricted from going below parallel where the anterior delts and pecs bare the brunt of the load. Good stuff.

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Jeff Rage

Yup, those are all good. Another good one for tris taken from the pl world is Seated 1/2 Presses. It's a Military Press done seated in rack, with the pins set so the starting position of the bar is forehead level.

SoMdHunter

What are floor presses? Sounds like push ups to me.

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Lift

SomDHunter: You lie on the floor and a barbells is passed to you (or you're in a rack) and you press it, imagine a bench press but lying on the floor. They are good fun!

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DJSTARER

go light at first and experiment with a number of grips/ elbow positions.

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474 Squat
601 Deadlift
320 Bench


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500lbs squat and a total over 1400 in competition

Peaked_18

You can cycle them into your training routine and they would be a new alternative. I still prefer full ROM movements for building mass though.

A_N_91

Thanks for all the replies...even though I'm not even using weights anymore

SDFlipStyle

floor presses are awesome. killer on your triceps.

does anyone else that does floor presses pause at the bottom of each rep like i do?