Incline Press legs in the simulator - basic, multi-joint exercise. To perform this exercise, you need a machine to perform this kind of bench press. This design is a machine statically fixed on the floor, on which there is a movable platform with places for securing loads. More often there are machines, the angle of attachment of the platform to which is approximately 45 degrees.

Main working muscle groups: quadriceps, hamstrings, glutes

Auxiliary muscle group: calf.

Inclined leg press in the simulator - execution technique.

1. Sit on the leg press machine. Place your feet on the platform. Feet shoulder width apart.

2. Push the platform up by straightening your legs in front of you and lower the safety supports. The torso and straightened legs should form a right angle. This will be the starting position.

3. Slowly, while inhaling, lower the platform by bending your legs. Lower the platform until your knees are bent at a 90-degree angle and your pelvis is slightly off the seat. The head is raised.

4. As you exhale, return the platform to its original position, straightening your legs, but without turning off your knees. Legs should be tight.

5. Do required amount repetitions, secure the platform with safety stops.

Squeezing out less than the best that you are capable of - you sacrifice your muscles.

Brief description of the simulator

Trainer for pectoral muscles, to which I would like to devote this article, is designed to simulate a dumbbell bench press on an incline bench. It allows you to work with more weight than you normally would with dumbbell presses and therefore provide more stress to the target muscle group. Another advantage of the simulator is that when used correctly, you can reduce the load on the shoulder joints.

In the simulator, you can adjust the height of the handles, which allows you to adapt to arms of any length. The height of the seat is also adjustable - you need to choose it so that the handles are approximately at the level of your shoulders.

Some people believe that the lower we lower the weight, the more the pectoral muscles will be “loaded”. In fact, this is not the case - excessive lowering of the weight will cause the load to be transferred from the pectoral muscles to the shoulder joints, which is highly undesirable, as it increases the risk of injury. Lowering the weight too low also increases the risk of injury to the pectoral muscle itself, so it is not recommended to lower your arms below the level at which your shoulders will be parallel to the ground (that is, in the lowest position, your arms should be bent at the elbows at an angle of 90 degrees) .

Despite the fact that the simulator allows you to work without the help of a partner, when using large weights, help is very desirable. It may be required both when “breaking” the weight and bringing it to its original position (at the very beginning your hands are in the final - lower position), and when returning the projectile to the racks - in order to avoid overstrain in the shoulder joints and prevent excessive stretching of the chest muscles.

Ideal for the technique of Yuri Spasokukotsky

The simulator is an almost ideal solution for training the pectoral muscles according to my method: firstly, it allows you to achieve an extremely targeted load, and secondly, it reduces the risk of injury. Of course, when used correctly!

Newcomers to strength training it is recommended to select a weight with which they can perform approximately 15 repetitions; Three sets are enough to get you started. More experienced athletes may be advised to work in the 5-8 rep range; the first two sets should be warm-up - with a gradual increase in weight, another 2-3 - workers with a full load. Rest between sets should be at least 2-3 minutes so that you can fully recover for work with more weight. If you are preparing for a competition, then the number of repetitions in the set can be increased, and the rest between sets can be reduced.

Exercise technique:

1. Sit in the simulator and go to starting position, with the help of a partner or a special pedal to facilitate the weight output to the top position.
2. Inhaling air and slowly lower the weight down until your elbows are bent at an angle of exactly 90 degrees.
3. After exhaling, simultaneously press the weight up with a powerful and quick effort.
4. Make sure that the head and the shoulder blades brought together rest against the bench.

Video - Bench press in a lever simulator for pectoral muscles with a weight of 200 kilograms. December 2008

Bench press champion, master of sports in powerlifting Anatoly Baklazhko evaluates the “inclined bench press” simulator designed by his friend Yuri Spasokukotsky.
According to experienced Anatoly, the design is more successful than the "Hammer" version. Comfort in the area shoulder joints plus the feeling of the strongest “pumping” of the upper chest!

How to pump up legs? How to pump up your arms? How to pump up your buttocks?

In order to properly perform this exercise, you need to properly position yourself on an incline bench. The angle of the bench is either fixed or must be 45 to 60 degrees, but no more. Since if the angle of inclination is too large, then there will be a large load on the anterior deltoid muscles, which is not at all necessary for this type of exercise. Video 1: 160 kg

1. You need to sit down so that the upper part of the chest protrudes above the rest of the chest.

2. The feet should be firmly pressed to the floor, and not come off during the exercise.

3. The grip can be taken the same as when doing a barbell bench press lying on a horizontal bench, this is about 70-80 cm. Video 2: in the Smith machine

4. When lowering the bar, inhale; when lowering the bar, exhale.

5. When performing this bench press while lying on an incline bench, you need to lower the bar so that the point of contact falls on upper part chest, since it is this exercise that pumps it.

It is very often difficult to lower the bar in the same place, and even along the same trajectory. Therefore, if possible, do an incline bench press in Smith. This simulator ensures the movement of the bar strictly vertically along the guides, and therefore no oscillatory movements will occur. Video 3: Technique

6. The shoulder blades must be brought together, otherwise the back will be rounded and pulled away from the incline bench. This may result in injury. Often in the gym you can see such a picture when taken in excess heavy weight for a person, and in order to lift the barbell, the one who performs the exercise rounds his back in this way. This cannot be done. In general, for good, you need to wear a belt for your back to prevent injury.

7. The head should also be pressed against the incline bench. Video 4:

The number of repetitions for the incline press is about the same as for the rest of the exercises - 3-4 sets of 8-10 reps if you are working on the mass. For a clearer understanding of the technique of performing the exercise, study video 5 -

Let's fix it again - there should not be any wriggling of the body, separation of the back and head from the bench! If possible, perform a bench press in a Smith machine. Otherwise, the result of such an exercise is at least reduced to zero, and as a maximum, you can earn an injury. No need to chase after a lot of weight, having seen enough of other athletes in your gym. You should always select the optimal weight that will allow you to perform this bench press efficiently, and not only. In addition, use dumbbells instead of a barbell and perform an incline dumbbell press, the technique remains the same.

What does the incline bench press do?

One variation on this barbell exercise is the Smith machine incline press. The main purpose of this bench press is the development of the upper chest. But besides this, muscles such as: triceps shoulder, ulna, anterior deltoid muscle, and of course the pectoralis major muscle itself.

Triceps brachii or triceps consists of three beams, long, middle and side. And speaking quite correctly, it consists of three heads - long, lateral and medial. humerus, intermuscular septa. In order for this muscle to be well developed and help you in this bench press, you need to perform french bench pressbecause. This is an isolated arm exercise, specifically for the triceps.

Main function- Due to the long head, the arm moves back and the arm is brought to the body. The entire muscle takes part in the extension of the forearm.

pectoralis major muscle lies superficially, covers most of chest. Lowers the raised arm, pulls it forward, simultaneously rotates the key bone inward, with a fixed upper limb raises the ribs. And it is its upper part that works when performing an inclined bench press

Deltoid- superficial muscle of the shoulder, forming its outer contour. The anterior bundles are involved in the lateral abduction of the arm during external rotation of the shoulder.

Incline Bench Press Benefits

This exercise is designed to develop the lower chest and is performed on a bench with a reverse slope. In order to properly perform such a bench press, it is necessary to lie on the bench in such a way that after the hands with the barbell go down, they fall on lower part chest.

You all know very well that the mass strength exercises, including basic ones, is performed on athletic benches. Anyone who has been to gym, saw two types of this indispensable equipment: horizontal and inclined benches. Latest sports equipment are further divided into two types: with a positive and negative (head below the body) slope.

Why do we need different types benches, is it possible to do with just one? What is the difference between positive and negative incline, and what exercises are performed on different benches? We will answer these questions and find out how to effectively train on a certain type of athletic bench.

What is the difference?

Let's start right away with the differences between the three types of benches. Changing the angle and position of the athlete's body serves to control the distribution of power accents during exercise. Depending on the angle, the loads between the muscles are distributed differently. The end result is different results. This is important for training chest muscles. Performing basic exercises for the pectoral muscles (bench press, dilution of arms with dumbbells) on a horizontal bench, you get the usual distribution of the load. But what if the upper chest is lagging behind in development or you want to work out the lower part?

From training on (head above body) you will get a lot of stress on the upper part and chest. And vice versa: it involves lower half chest muscles. This is not only due to a change in the angle at which the barbell or dumbbells press on you.

The incline of the bench reduces the role of the triceps in the exercise, so you work with one chest.

Naturally, this improves efficiency.

Some experts argue that incline presses are much more useful than horizontal ones, and therefore the latter can be abandoned. This is a controversial opinion, which we do not comment on today. It is enough that now you know: there is such an approach to sports training.

What exercises are performed on different types of benches?

Primary Role inclined benches- chest workout Therefore, the same basic exercises for the chest are performed: bench press, dumbbell press, dilution of arms with dumbbells. The technique is the same, but there is a difference in the result. To begin with, “at an angle” it is better to press weights less than usual: it is objectively more difficult, the load on the muscles becomes greater. Don't risk further injury.

Some of the usual "recumbent" exercises on an incline bench do not make sense. These include the "French Press" - one of the best ways to work out the triceps. Tilt will only get in the way when doing this exercise. If for some reason you have no desire to include in the program " french press on a horizontal bench, just do it while standing!

Watch the corner!

So, we figured out why we need inclined benches and found out how they differ from horizontal shells. There was one more question: the angle of inclination. Is he important? What will change with his change?

Of course, the angle of inclination is important. It is a potential rookie mistake. Often there are benches in the halls, on which the angle of inclination is set at 45 degrees. They look interesting and are sometimes really needed by experienced athletes for special tasks. But for most athletes, a slope of 25-30 degrees is better. Such an angle will “turn off” the triceps from work, and will cope with the shift in emphasis to the desired part of the chest.

A large angle is also not useless.

With a positive incline of 45 degrees, the bench press begins to engage the deltoid muscles.

In fact, you get something between a bench press and a military press. Do you need it? Let's not judge. If you know exactly why you need such an exercise, then you have enough experience and this article is not entirely for you.

Is there a replacement?

If you want to get the effect of the bench press on an incline bench, but there is simply no such bench at hand, then what to do? Will trainers help? Of course, the answer is positive.

Firstly, on some, imitating a traditional bench press, it is possible to set the angle of the bench. Secondly, to help you, because it gives an incredible variability of motion vectors: on such sports equipment you can shift the accents almost anywhere.

This is our last, traditional advice. A competent coach will always tell you when you need to switch from regular horizontal bench on the slope. Or explain the correct combination of exercise variations. Good luck!

The leg press trains all the muscles of the legs without exception. Working muscles: quadriceps, biceps femoris, buttocks, adductors of the thighs, calves.

Target muscles in the classic version - quadriceps thigh.

Leg Press: 4 Technique Options [Video]

Leg press - basic exercise, aimed at pumping the front and back muscles thighs and buttocks. It is performed lying on a special simulator with an inclination of 45 degrees. Depending on the position of the legs on the platform during the exercise, one or another target muscle receives maximum load. Further in the article, we will talk about 4 basic techniques for doing the leg press in the simulator, how to do the exercise with a narrow and wide staging legs and what muscles are involved in the classic version.

site 2017-11-26 Technique for performing leg press while lying in the simulator, correct positioning of the legs

What muscles work with the classical setting of the legs: load on a 10-point scale

Application of the exercise "Inclined leg press in the simulator"

To whom. Everyone from beginner to master, men and women.

When. At the beginning of a leg or butt workout. After the leg press, do isolated exercises on quadriceps and biceps.

How many. 4 sets of 15, 12, 10, 8 reps.

How to do a leg press (classic)

1. Starting position: sitting in the simulator. The legs are on the platform shoulder width apart. The knees are slightly bent. Hands hold on to the handrails.
2. Inhale and lower the platform down until your hips touch your chest.
3. Slowly lift the platform up to the starting position while exhaling.

Attention! To avoid heavy load on knee joints, at the top of the movement, the knees are always slightly bent.

The main mistakes when doing the exercise:

• Full leg extension. Not allowed! It is a dangerous movement, you can break your legs. Never straighten your legs completely. When fully extended, the leg muscles relax. The entire load is transferred to the knee joints.
• Incorrect position of the body in the starting position. The back is bent or the pelvis is not in the seat. Try to sit on the seat and rest your back against the back of the simulator tightly. Fix this position.
• Bringing the knees inward. In the classic version, keep your knees symmetrically at the level of your feet. It is not allowed to bring inside.
• Incorrect range of motion. Sharp and swinging movements are not allowed. Shortened amplitude - not welcome. Do all movements smoothly.

Platform leg options

Depending on the target muscles, they are isolated different variants doing the exercise. Choose the option that suits your workouts and perform the exercise according to the fitness trainer's instructions.

Leg press with an emphasis on the buttocks (narrow stance)

Target muscles in the exercise: buttocks and rear surface hips. It is performed as a classic bench press. The position of the legs is different.

Differences:

1. Foot stance: feet together on top of the platform, knees together. When lowering, do not spread your knees.
2. Pushing the platform with the heels. We rest with an emphasis on the heels, the toes of the foot are slightly stretched over ourselves.
3. The amplitude of movement is individual for everyone. It all depends on mobility. hip joints. If flexibility allows, do a full range of motion. Otherwise, give preference to a shortened one.

Errors:

1. Breeding the knees to the sides.
2. Platform toe press.
3. Low stance on the platform.

Target Muscles- Quadriceps of the thigh.

Differences:

1. Positioning of the feet from the bottom of the platform. The distance between the feet is 20-30 cm.
2. The main emphasis of the foot falls on the socks. It is allowed to slightly tear off the heels 0.5 cm.

The errors are the same as in the classic version.

Advice. This exercise puts a lot of stress on the knee joints. If there is discomfort in the knees, refuse to perform.

Adductor Hip Leg Press (wide stance)

Target group- adductor muscles of the thigh.

Differences:

1. The stance is wide. The feet are turned to the sides.
2. When lowering, we spread our knees to the sides. Breeding and bringing the knees together is a mandatory movement.

Errors:

• Incorrect positioning of the legs.
• Lowering and lifting weights without breeding and bringing knees together.