As I’ve mentioned in earlier articles, I’ve been incorporating extra machines into my weight coaching. A number of months in the past, I wrote about how I’m utilizing leg extensions together with squats to construct meaty quads.
These days I’ve been availing myself of one other lower-body-building equipment: the leg press machine.
The leg press machine has the repute of being one thing you utilize while you don’t have the cojones to do barbell squats.
Nevertheless it doesn’t should be an both/or dynamic. The leg press machine is a superb complement to squats and has its personal distinctive advantages.
Right this moment we’ll have a look at what these benefits are and how you can do leg presses correctly and successfully.
The Muscle groups Labored by the Leg Press
Let’s first break down which muscle tissue are placing within the work while you’re urgent that sled:
- Quadriceps: The star of the present. They’re doing a lot of the heavy lifting right here.
- Glutes: Your butt’s getting a exercise too, particularly for those who’re going deep.
- Adductors: These interior thigh muscle tissue are becoming a member of the get together.
- Hamstrings: They’re type of the backup dancers right here — current, however not within the highlight.
The Advantages of the Leg Press
Develops the quads. Chasing these teardrop quadriceps? Desire a extra highly effective squat? Whether or not you’re after aesthetics, energy, or each (porque no los dos?), the leg press is your ticket to Quad Metropolis.
Because you’re sitting down and supported whereas doing a leg press, it provides stability to the raise. Versus squatting, you don’t have to fret about preserving your again and core tight. You possibly can simply concentrate on hammering your quads as exhausting as potential, so you will get the wonderful mechanical stress that stimulates hypertrophy.
Develops your glutes. Apart from working your quads, the leg press actually hits your glutes exhausting. My buttisimo is on hearth on the finish of a heavy set of leg presses. When you won’t assume an excessive amount of about your rear, it pays to have well-developed glutes. Glutes are key muscle tissue utilized in many athletic actions, resembling operating, leaping, squatting, and lifting, and creating them can result in larger velocity, energy, and agility. Additionally they play a job in posture and core stability and, in flip, the prevention of decrease again ache and knee accidents. Plus, for those who’ve bought a Hank Hill butt and need to improve the aesthetic proportions of your physique by including a bit extra meat to your caboose, the leg press may help with that, too.
Offers your again a break. Typically your again wants a trip from heavy squats and deadlifts. The leg press helps you to hit your legs exhausting with out fatiguing your again and core. Your total torso will get to sit back on the backrest and seat. And because you’re not balancing a barbell in your again or in your fingers, your higher physique will get to sit back and calm down too.
The leg press permits you to improve the amount in your legs with much less total fatigue which makes it an awesome supplemental train to squats and deadlifts.
Nice for harm restoration. I’ve been battling a niggling ache in my proper knee for a number of years now. Some actions make it harm greater than others. The leg press is a leg train that I can carry out pain-free.
Not solely does the leg press machine not exacerbate my knee problem, I’ve seen that since incorporating it into my exercises, my knee ache has really gotten higher.
If the squat has been bothering your knees or shoulders, think about giving the leg press a attempt. Its stability could can help you proceed to work your legs when you get better from an harm.
How you can Leg Press Like a Professional
As demonstrated by Mr. Know Your Lifts
Now, let’s get into the nitty-gritty of how you can press like a professional.
Set the backrest pad to the bottom potential angle. On most leg press machines, you possibly can alter the backrest pad. You need to set it on the lowest angle potential. Right here’s why:
- Maximizes vary of movement. A decrease pad angle helps you to transfer via a larger vary of movement. Extra vary equals extra muscle engagement, and extra engagement equals extra positive aspects.
- Prevents decrease again rounding. If the pad is angled too excessive, it’s an open invitation on your decrease again to spherical out on the backside of the motion, which isn’t good on your decrease again. Rounding your decrease again additionally takes a few of the stress off the quads, which prevents you from getting essentially the most out of the leg press.
Foot placement is vital. Wish to work your butt extra? Place your ft increased on the foot platform. Centered on working your quads? Place your ft decrease.
Width-wise, positioning your ft shoulder-width aside is often the candy spot. A wider stance will put a bit extra emphasis in your adductors.
Level your toes barely out. It doesn’t do something to “bias” a sure a part of your quad; it simply helps scale back pressure in your knees and permits you to go deeper.
Good, managed descent. Don’t simply enable gravity to decrease the platform. Management the descent. You need to really feel these quads lengthening as you decrease the platform. It’s higher to go lighter and resist the load on the unfavourable.
Go deep! As deep as you comfortably can. You need to get as large of a stretch as potential.
In case your butt is coming off the seat and your decrease again is rounding regardless of reducing the backrest to the bottom angle, putting a yoga pad behind your decrease again can eradicate this problem. How thick your padding must be will differ from individual to individual, relying in your flexibility. Experiment to search out what works for you.
Get a grip. Whenever you’re pushing your ft up, grip these handles exhausting and pull up on them to maintain your glutes glued to the seat. Don’t use your fingers to assist press your legs up.
No have to lock your knees totally out. Whereas it’s usually secure to lock your knees out totally on the prime of the motion, I desire to maintain a slight bend on the prime. It retains some stress in your quads throughout the complete raise.
In the event you do resolve to lock your knees out, achieve this in a managed method. Don’t explode into lockout, as which will trigger your knees to hyperextend and places you susceptible to harm.
How you can Program the Leg Press
I exploit the leg press as a supplemental raise on my decrease physique days.
I’ll begin the decrease physique break day with squats since that’s the principle attraction.
I’ll then do 3 units of leg presses at 8-12 reps. After that, I’ll do the opposite workouts scheduled for my decrease physique day.
Keep in mind, the leg press is only one instrument in your leg-day arsenal. Combine it up with squats, leg extensions, and different decrease physique workouts for a well-rounded routine that’ll have you ever squatting extra and sporting Tom Platz-like quads.
