If you're missing reps at lockout, the limiting factor is triceps strength. The final phase of the bench press is primarily driven by the triceps, and targeted exercises can help improve your ability to finish heavy lifts.
Key Strategies & Exercises:
🔹 1. Close Grip Bench Press
The gold standard for triceps strength development.
Keep grip about 2 inches inside your competition grip.
Some lifters may experience shoulder discomfort—if so, use a 1- or 2-board press to reduce strain.
🔹 2. Skull Crushers
Can be performed with a barbell, EZ curl bar, or dumbbells.
Great for hypertrophy and strength, but can be tough on the elbows.
Adjust hand position and arm angle if needed to minimize elbow stress.
🔹 3. Dips
Highly effective for triceps and shoulder strength.
Some lifters experience elbow, shoulder, or sternum pain—if this happens, choose a different movement.
Perform 5-15 reps per set for strength and size.
🔹 4. Other Triceps Variations
Triceps training must be individualized—some lifters tolerate certain exercises better than others.
Options include:
Triceps pushdowns
JM Press
Tate Press
Dick’s Press
Other powerlifting-style triceps extensions
Takeaway:
For stronger lockouts, prioritize triceps work with close grip benching, skull crushers, dips, and individualized triceps accessories. If an exercise aggravates your elbows or shoulders, modify it or switch to another option.