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.
Recently I’ve been availing myself of one other lower-body-building equipment: the leg press machine.
The leg press machine has the popularity of being one thing you utilize while you don’t have the cojones to do barbell squats.
But it surely doesn’t should be an both/or dynamic. The leg press machine is a good complement to squats and has its personal distinctive advantages.
At this time we’ll have a look at what these benefits are and the best way to do leg presses correctly and successfully.
The Muscle tissues 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 inside thigh muscle tissue are becoming a member of the social gathering.
- 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, power, 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 carry. Versus squatting, you don’t have to fret about holding your again and core tight. You possibly can simply deal with hammering your quads as laborious as doable, so you may get the wonderful mechanical stress that stimulates hypertrophy.
Develops your glutes. Apart from working your quads, the leg press actually hits your glutes laborious. My buttisimo is on fireplace on the finish of a heavy set of leg presses. When you won’t suppose an excessive amount of about your rear, it pays to have well-developed glutes. Glutes are key muscle tissue utilized in many athletic actions, akin to operating, leaping, squatting, and lifting, and creating them can result in larger velocity, energy, and agility. In addition 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 obtained a Hank Hill butt and want to improve the aesthetic proportions of your physique by including a bit extra meat to your caboose, the leg press may also help with that, too.
Provides your again a break. Generally your again wants a trip from heavy squats and deadlifts. The leg press permits you to hit your legs laborious with out fatiguing your again and core. Your complete 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 palms, your higher physique will get to relax and chill out too.
The leg press lets you improve the quantity in your legs with much less total fatigue which makes it a terrific 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 concern, I’ve seen that since incorporating it into my exercises, my knee ache has truly gotten higher.
If the squat has been bothering your knees or shoulders, contemplate giving the leg press a strive. Its stability might mean you can proceed to work your legs whilst you get well from an harm.
The best way to Leg Press Like a Professional
As demonstrated by Mr. Know Your Lifts
Now, let’s get into the nitty-gritty of the best way to press like a professional.
Set the backrest pad to the bottom doable angle. On most leg press machines, you possibly can modify the backrest pad. You wish to set it on the lowest angle doable. Right here’s why:
- Maximizes vary of movement. A decrease pad angle permits you to transfer by way of a larger vary of movement. Extra vary equals extra muscle engagement, and extra engagement equals extra positive factors.
- Prevents decrease again rounding. If the pad is angled too excessive, it’s an open invitation in your decrease again to spherical out on the backside of the motion, which isn’t good in your decrease again. Rounding your decrease again additionally takes a number of the stress off the quads, which prevents you from getting probably the most out of the leg press.
Foot placement is essential. Need to work your butt extra? Place your ft larger 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 cut back pressure in your knees and lets you go deeper.
Good, managed descent. Don’t simply enable gravity to decrease the platform. Management the descent. You wish to really feel these quads lengthening as you decrease the platform. It’s higher to go lighter and resist the burden on the unfavourable.
Go deep! As deep as you comfortably can. You wish to get as large of a stretch as doable.
In case your butt is coming off the seat and your decrease again is rounding regardless of decreasing the backrest to the bottom angle, putting a yoga pad behind your decrease again can get rid of this concern. How thick your padding must be will differ from individual to individual, relying in your flexibility. Experiment to seek out what works for you.
Get a grip. Once you’re pushing your ft up, grip these handles laborious and pull up on them to maintain your glutes glued to the seat. Don’t use your palms to assist press your legs up.
No must lock your knees totally out. Whereas it’s typically protected to lock your knees out totally on the high of the motion, I desire to maintain a slight bend on the high. It retains some stress in your quads throughout the complete carry.
In case you do resolve to lock your knees out, accomplish that in a managed method. Don’t explode into lockout, as that will trigger your knees to hyperextend and places you prone to harm.
The best way to Program the Leg Press
I take advantage of the leg press as a supplemental carry on my decrease physique days.
I’ll begin the decrease physique day without work with squats since that’s the primary attraction.
I’ll then do 3 units of leg presses at 8-12 reps. After that, I’ll do the opposite workout routines scheduled for my decrease physique day.
Bear in mind, the leg press is only one software in your leg-day arsenal. Combine it up with squats, leg extensions, and different decrease physique workout routines for a well-rounded routine that’ll have you ever squatting extra and sporting Tom Platz-like quads.
