Pressing Strength

dudara

My press strength has always been relatively weak in comparison to my ability in other areas. I've been trying to fix this recently by going for high-volume, fast reps at a low weight.

I'm a 5"ft woman, about 62 kg, and at the moment I do a 10 rep set of Arnold presses followed by a 10 rep set of flat presses at a heavy-ish weight (for me) of 2 x 8kg dumbells. I then drop to 6 or 7 kg and repeat the two exercises twice, only this time for for 15 reps and fast.

Do you think that this will have a good effect on my pressing ability?

irlirishkev

Generally, as a rule, to increase strength, you should be lowering the reps and increasing the weight.
You could try 6-8 reps of 10kg dumbells. If you can do eight, then maybe increase the weight again, and try to do 6 reps..

Different methods work for different people.. there's a few people here that would know a bit more than I would so they might be able to advise further.

K.

dudara

I'm hoping that by working fast and hard at low weights for a while that I can perfect form, so that when I move to heavier weights, I'll be able to push them up correctly.

thanks kev

irlirishkev

Well, that's to be commended. Form is one of the most overlooked things in gyms, and it is worth perfecting..

RPGGAMER

i would agree with lowering reps. but also add in more sets. very important is volume in strength increases. also vary modes. use barbells. nervous system coordinates better and allows for more weight than the bilaterally deficited unilateral dumbell exercises. do some barbell military presses (not behind the head) your strength will take off better. a 5 x5 routine would suit you well. as the other mentioned technique is paramount too. controlled eccentric/lowering and fast lifting. last rep should look like the first. think of one rep at a time. if you need any other information elaboration you can pm me or post on this thread.

dudara

last rep should look like the first

that's something I try to keep in my head at all times.

I've realised lately how poor my pressing really is. Last night in taekwon do we did a push-up and sit-up marathon type thing. I was able to do all the situps no problem, 106 in total, but press-ups were hard after the first 40. In fact, impossible wouldn't be an unfair word to use.

So this is something i really want to improve. All suggestions greatly appreciated.

irlirishkev

One thing I forgot to mention, is don't forget your Triceps. If you're not working them then your presses will inevitably suffer. Dips are great for triceps, as are things like overhead-extensions, tricep-pushdown (cable) etc..

K.

dudara

Kev, that makes sense. I do use the cable machine, but irregularly, as the gym I go to only has one and it can be impossible to get to.

any suggestions for free-weight triceps exercises?

irlirishkev

dudara wrote:

Kev, that makes sense. I do use the cable machine, but irregularly, as the gym I go to only has one and it can be impossible to get to.

any suggestions for free-weight triceps exercises?

Yep, there's loads here.

You can improvise dips with a bench, and weigh yourself down with a barbell plate if need be. Or you can try one of the tricep extension excercises with a dumbell.. If you're not sure of the movement, have someone show you, you don't want to pull a muscle!