Upper Body Max Strength: Overhead Strength & Tricep Power (Part 2)

Elite Edge Deep Dive: Overhead Strength and Triceps Power

Building Lockout Strength, Durability, and Pressing Endurance

Why Tricep Lockout Strength Matters for Athletes

Section 1: The Power of the Lockout in Sports

If you play a sport, chances are you're using your arms to hit, block, push, or strike. But it's not just about how strong your chest or shoulders are—real power comes from your ability to lock out your arms fast and hard. That final piece of a bench press? That’s your triceps doing work. And if they aren’t strong enough, you’ll stall out in the lift—and on the field.

Whether you’re a lineman trying to finish a block, a wrestler looking for that final push in a takedown, or a basketball player finishing through contact, tricep lockout strength can be the difference between winning and losing the rep. It’s not just about upper-body strength—it’s about converting that strength into explosive, sport-ready movement.

Lockout Supersets—3 Upper Body Combos to Build Real Game Power

We rotate our accessory work every 10 weeks to attack weaknesses and keep progress moving. These three supersets are used to develop tricep lockout strength, overhead stability, and pressing endurance—without sacrificing athletic movement.

Superset 1: Seated Shoulder Press + Weighted Dip

Seated Shoulder Press (8,6,5,5,5)

 

• Loading Type: Max Strength + Lockout Power
  

• Muscles Worked: Delts, triceps, traps

• Key Adaptation: Builds pressing control and overhead force
  
  

 

Weighted Dip (8 reps)

 

• Loading Type: Triceps Strength & Pressing Endurance
  

• Muscles Worked: Triceps, chest, shoulders

• Key Adaptation: Reinforces lockout power and pressing endurance
  
  

 

Why It Works:

 

• The heavy seated press activates motor units, making dips more explosive through post-activation potentiation (PAP).
  

• Dips isolate the triceps and reinforce the ability to finish every press with power.

• Strengthens overhead position and scap control—vital for safe, effective pressing mechanics.
  
  

 

Superset 2: Z-Press + Bodyweight  Dip

Z-Press (8,6,5,5,5)

 

• Loading Type: Overhead Stability & Control
  

• Muscles Worked: Delts, triceps, core

• Key Adaptation: Improves overhead positioning and midline strength
  
  

 

Bodyweight Dip

 

• Loading Type: Explosive Lockout Strength
  

• Muscles Worked: Triceps, shoulders, chest

• Key Adaptation: Enhances pressing RFD and athletic explosiv

 

Why It Works:

 

• Z-Press eliminates leg drive and forces true upper-body control, building overhead integrity.
  

• Dips train power through the triceps and shoulders, ideal for linemen, combat athletes, and throwers.

• The combo bridges static strength and dynamic application.
  
  

 

Superset 3: JM Press + Single-Arm Dumbbell Press

JM Press (8 reps)

 

• Loading Type: Lockout Strength
  

• Muscles Worked: Triceps, shoulders, pecs

• Key Adaptation: Improves elbow extension and triceps endurance
  
  

 

Single-Arm Dumbbell Press (8 reps per side)

 

• Loading Type: Unilateral Shoulder Strength
  

• Muscles Worked: Delts, triceps, core

• Key Adaptation: Builds unilateral control and reduces movement compensation
  
  

 

Why It Works:

 

• JM Press targets that final lockout zone with precision and high time-under-tension.
  

• Single-arm work corrects imbalances and reinforces pressing coordination under load.

• Together, they build symmetrical, powerful pressing mechanics that hold up under game-day stress.
  
  

 

Where This Fits in Our Youth Training System

These supersets are programmed into Max Effort Upper Body Days and support our broader goal of developing complete pressing power. Every lift in the combo hits a specific piece of the pressing puzzle—from triceps to scapular stability to overhead strength.

Here’s how they support our system:

 

• Build Max Strength Without Fatigue: The rep scheme is structured to drive neural output without overloading the CNS.
  

• Target Specific Weak Points: Athletes struggling at lockout, overhead control, or single-arm strength get exactly what they need.

• Develop Sport-Specific Transfer: These aren't bodybuilding lifts. They're designed to help athletes push harder, finish stronger, and dominate contact.
  
  

 

Every press starts with the core and ends with the triceps. These supersets make sure both are ready.