Shoulder Press Lockouts

The shoulder press lockout is a variation of the overhead press. You limit the range of motion for the lockout version compared to the standard overhead press. Weightlifters use the shoulder press lockout to increase strength -- and physical therapists use the lockout as a rehabilitative tool.

Identification

Use a power rack to safely perform the shoulder press lockout exercise. Sit on an upright bench and set the safety bars a couple of inches above your head. Rest a loaded barbell on the safety bars. Press the barbell overhead and fully extend your arms. Lower the barbell until it is an inch or two above the safety bars then press back up. Make sure your upper arms are in line with your ears as you press the weight. Adjust your seat if your arms are in front or behind your ears.

Function

Shoulder press lockouts work your shoulder muscles in a limited range of motion. During a standard overhead shoulder press, you lower the bar to your clavicle or upper chest. When you move the bar through the lower part of an overhead press, your upper arms internally rotate. This rotation with heavy weight can result in shoulder impingement, which causes discomfort and reduced mobility. For those with shoulder issues, shoulder press lockouts offer a safer option to standard overhead presses.

Specificity

Because you limit the range of motion, you can usually press more weight during a shoulder press lockout compared to an overhead press -- if you do not have any shoulder problems. Weightlifters use shoulder press lockouts to increase the strength of their shoulder muscles. However, strength gain is specific to the movement and range of motion. Lockouts will increase your strength in that specific range of motion.

Considerations

If you have shoulder problems, only do lockouts under the supervision of a doctor or physical therapist. When you first include this exercise in your shoulder routine, start with light weights and gradually increase the weight. Do not do lockouts without a spotter or power rack. Shoulder press lockouts have limited benefits because of the short range of motion. Include other shoulder exercises in your routine for a full shoulder workout.