The Leg Press, the tool that in the gym causes feelings of real hatred and love. One of the most popular gym equipment that can help you build key leg muscles very efficiently and safely.
So many interesting studies have been done in a scientific way. This 2020 is very interesting.
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Types of Leg Press
There are two types of leg press that you will commonly find in gyms:
The standard horizontal leg press and the 45 degree leg press which has a reclining seat at an angle while the legs press upwards in a diagonal direction.
Both are used to develop the quadriceps and back muscles of the thigh, as well as the buttocks.
Even if it seems like a simple exercise, it is important to learn how to use the leg press correctly. Paying attention to the form of exercise you can maximize the benefits of the development of strength and prevent injuries from misuse.
What the Leg Press is for
The leg press is used as part of the leg strengthening routine during the training phase to develop the large buttock, the back muscles of the thigh and the calves.
Benefits
The leg press offers the same advantages as the classic barbell squat exercise for the development of quads.
By varying the position of the foot you can emphasize the work and consequently the load on different muscles. Thus building a greater force in this group of muscles, so as to use it then to compensate for the imbarbells, such as runners who often have more developed hind thigh muscles than quadriceps and need to improve and even the muscle chain.
How to do the leg press correctly
Sit on the leg press with your back and head comfortably resting on the padded support.
Place your feet on the platform at the width of your hips, making sure your heels are flat.
The bottom should be flat against the seat rather than raised. The legs should form an angle of about 90 degrees to the knees.
If the feet are too high on the plate, you will stress the buttocks ; if too low you will put unnecessary pressure on the knees.
The knees should be in line with the feet and should not be bent either inwards or outwards.
While pushing, make sure you keep that alignment.
Grab the assistance handles to provide support and keep the spine and head in place.
Keep your abdominal muscles tense and push with your heels and forefoot.
The heels should always remain flat on the platform.
The front of the foot or toes should never be used solely to move the pad forward.
Exhalation
While exhaling, stretch your legs and keep your head and back flat against the seat cushion. Extend with slow control rather than explosive motion.
Return the platform to its original position by gradually bending the knees.
First Bonus Tip
If you have never done leg press before, start moderately with three sets of 10. Then once you get the right confidence advance with reps and loads.
Common mistakes
It is important to ensure a proper shape to get the most out of the workout routine with the leg press. To make sure you perform the exercises with the leg press safely, avoid making these mistakes.
Overweight
One of the most important factors of injury is excessive load. Remember to NOT lift more weight than you should.
If you cannot control your movements, you will NECESSARILY have to reduce your weight.
The correct execution is more important than the amount of weight you are lifting.
The exercise MUST always be performed with complete control. Never rush the exercise and do not let your legs bend at the end of the movement.
Buttocks against the seat
If your buttocks are lifted from the seat, your legs will have too sharp an angle.
You will need to move the backrest until your knees and buttocks are comfortably positioned.
Put your hands on your knees
Putting your hands on your knees is a common mistake for all beginners who approach the leg press. Instead of putting your hands on your knees, grab the service handles on the sides of your leg press.
Short range of movement
ALWAYS follow the full range of movements without lifting the hips. If necessary, adjust the seat and/or remove weight.
Head up
Focus on the head position. It should be stable and comfortably against the backrest. If you are pushing your head forward, you are loading too much weight.
Breathing
Remember to keep breathing during the effort phase and avoid holding your breath. If you focus on exhalation during exertion and inhalation during release, breathing will eventually become automatic.
Focus on the movements
Beginners should use lighter weights and develop a good shape before loading more extra weight.
Second Bonus Tips
Focus on slow movements rather than how many repetitions or the amount of weight you are lifting.
If you notice abnormal stress in the joints or unwarranted pain, IMMEDIATELY ask a trainer to accompany you in the correct execution of the movement.
Safety and precautions
Avoid leg press if you have weak pelvic floor muscles as this exercise puts a lot of stress on the pelvic floor.
Before facing the leg press prepare yourself by doing safer leg strengthening exercises.
You should NEVER use this type of equipment if you have a knee injury.
If one or both knees hurt you, do not push more than you should.
Pushing will only cause injury.
Which Leg Press to buy
As you know we have launched our EXCLUSIVE fitness line and our Leg Press THE MAD KING is one of the best leg press ever made in Europe.
Revolutionary in style and concept is available at this address to be purchased.
THE MAD KING
The Leg Press that rewrites all the rules of fitness.
The materials that make up our The Mad King are of the highest quality. The 80mm steel profiles (the trademark of the Mighty line of KingsBox) make this exceptional training machine virtually indestructible.
The memory foam used for the seat, allows you to find each time a session as if it were the first day.
It is known that each person has a dominant side of the body, with which he is able to cope with a greater effort. Hence the idea of designing the Mad King in order to give the user the opportunity to perform simultaneously, but at the same time independently, the leg press exercise with one leg and the other.
Therefore, the muscles of a single leg can be completely isolated; this prevents the dominant leg from taking on most of the load, becoming even stronger and increasing the difference between the legs.
To buy our Leg Press THE MAD KING we invite you to visit this page
