When done correctly, the following movements teach whole-body tension and build whole-body strength-which is what low-rep strength training should be about. Be sure to maintain a controlled eccentric (lowering) portion on each rep.
Although the weight is heavy and forces you to move slowly, you should still push as fast as possible without cheating the rep. In this rep range, perform the concentric portion of each exercise using as much force as you can. Sets of 1-5 reps are perfect for training with a strength focus. Focus on the working muscles in each exercise, and maintain strict form without "cheating" by using additional movements or momentum.īest Variations for Low Rep Ranges: 1-5 Reps
Demonstrate deliberate control throughout the range of motion.Keep your wrists straight do not allow them to bend backward at any time.Keep your elbows directly under your wrists throughout.Maintain a stable spinal position with a normal curve throughout each rep.Regardless of which pressing variation you use or which direction you're pressing in, these general technique guidelines can help you get the most out of each rep. That's where I come in! In this guide to pressing, I'll help you increase your upper-body strength and build better, more comprehensive workouts by picking the right pressing exercise for each training session. It's a technique that can give you a lifetime's worth of workouts-if you have adequate variations to choose from. In " The Complete Guide to Rows," I laid out a different approach: Pick the exercise variations that fit best with certain rep ranges, then cycle those rep ranges.
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