Partial Lockout
Muscle Groups: Pecs, Triceps, Shoulders
Partial Lockout focuses on Pecs, Triceps, Shoulders, with Shoulders, Triceps working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Partial Lockout with proper form and technique.
- 1
Lie on a flat bench with your feet flat on the floor, holding a barbell with an overhand grip slightly wider than shoulder-width.
- 2
Press the barbell up until your arms are almost fully extended, but do not lock out your elbows; this is your starting position.
- 3
Slowly lower the barbell a short distance, about 2-4 inches, maintaining constant tension in your chest and triceps.
- 4
Immediately press the barbell back up to the starting position, stopping just before your elbows fully lock out.
Secondary Muscles
While Partial Lockout primarily targets Pecs, Triceps, Shoulders , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Shoulders, Triceps . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Partial Lockout, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Partial Lockout, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
