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.
Currently 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 employ if you don’t have the cojones to do barbell squats.
However it doesn’t should be an both/or dynamic. The leg press machine is a good complement to squats and has its personal distinctive advantages.
Right this moment we’ll take a look at what these benefits are and tips on how to do leg presses correctly and successfully.
The Muscle mass Labored by the Leg Press
Let’s first break down which muscle tissues are placing within the work if 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 in the event you’re going deep.
- Adductors: These inside thigh muscle tissues are becoming a member of the occasion.
- Hamstrings: They’re sort 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? Need 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 conserving your again and core tight. You’ll be able to simply deal with hammering your quads as onerous as doable, so you may get the wonderful mechanical stress that stimulates hypertrophy.
Develops your glutes. In addition to working your quads, the leg press actually hits your glutes onerous. My buttisimo is on hearth on the finish of a heavy set of leg presses. Whilst you may not assume an excessive amount of about your rear, it pays to have well-developed glutes. Glutes are key muscle tissues utilized in many athletic actions, equivalent to operating, leaping, squatting, and lifting, and creating them can result in better pace, 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, in the event you’ve obtained a Hank Hill butt and wish 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.
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 onerous 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 chill and calm down too.
The leg press permits you to enhance the amount in your legs with much less total fatigue which makes it an incredible supplemental train to squats and deadlifts.
Nice for damage restoration. I’ve been battling a niggling ache in my proper knee for a couple of years now. Some actions make it damage 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 observed that since incorporating it into my exercises, my knee ache has truly gotten higher.
If the squat has been bothering your knees or shoulders, think about giving the leg press a attempt. Its stability could mean you can proceed to work your legs when you recuperate from an damage.
Learn how to Leg Press Like a Professional
As demonstrated by Mr. Know Your Lifts
Now, let’s get into the nitty-gritty of tips on how to press like a professional.
Set the backrest pad to the bottom doable angle. On most leg press machines, you’ll be able to alter the backrest pad. You need to set it on the lowest angle doable. Right here’s why:
- Maximizes vary of movement. A decrease pad angle helps you to transfer by way of a better 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 to your decrease again to spherical out on the backside of the motion, which isn’t good to your decrease again. Rounding your decrease again additionally takes a few of the stress off the quads, which prevents you from getting probably the most out of the leg press.
Foot placement is essential. Wish to work your butt extra? Place your toes larger on the foot platform. Centered on working your quads? Place your toes decrease.
Width-wise, positioning your toes 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 permit 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 burden on the unfavourable.
Go deep! As deep as you comfortably can. You need 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 reducing the backrest to the bottom angle, putting a yoga pad behind your decrease again can eradicate this concern. How thick your padding must be will fluctuate from individual to individual, relying in your flexibility. Experiment to seek out what works for you.
Get a grip. Whenever you’re pushing your toes up, grip these handles onerous 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 absolutely out. Whereas it’s usually secure to lock your knees out absolutely on the prime of the motion, I desire to maintain a slight bend on the prime. It retains some stress in your quads throughout your entire 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 damage.
Learn how to Program the Leg Press
I exploit the leg press as a supplemental carry on my decrease physique days.
I’ll begin the decrease physique break day 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 workouts scheduled for my decrease physique day.
Keep in mind, the leg press is only one device 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.
