There are incline, vertical, and
seated leg press machines.
When you are working towards doing your first bodyweight squat, the most effective method is to use
the seated leg press machine.
Don't have access to
a seated leg press machine?
Not exact matches
There are so many different exercises that you can do with this
machine thanks to the chest
press,
seated row, curl station, high, mid, and low pulleys, as well as the
leg press.
A typical superset can include
machine leg presses and lying
leg curls, wide grip pull - ups and push - ups, cable side laterals and
seated dumbbell
presses, or close grip bench
presses and barbell curls.
Improper
seat placement on the
machine is a common cause of spinal strain during a
leg press, while rounding your lower back too much can also easily cause back injury.
Sample Exercise Setup: Chest — 3 exercises, 1 incline, 1 flat and 1 decline Back — 4 exercises, 1 wide chin up or latt pull, 1 row, 1 pulley or
machine row, Deads or pullovers (alternate between these two) Delts — 3 exercises, overhead
press, side laterals, bent laterals Triceps — 3 exercises, overhead tricep extension with bar or dumbbell, cable pressdown,
machine dip Biceps — 3 exercises, preacher curl, barbell or dumbbell curl, cable curl Quads — 3 exercises,
press of some kind, extension, hack or
press or squat of some kind Hams — 1 exercise,
leg curl Calves — 3 exercises, standing calf raise, bent lower back calf raise (like donkey calf raises where your upper body and lower body are in an «L» shape),
seated calf raises Abs - 3 exercises, weighted
machine crunch, hanging
leg lifts, cable reverse crunches Traps — 1 exercise, shrugs
●
Machine or cable chest
press ●
Machine or cable
seated row ●
Machine leg press or dumbbell squat ●
Machine or cable pulldown ● Plank ● Side plank (left) ● Side plank (right)
This is most likely the wrong idea, but because I was so used to my entire body getting a workout from swimming, at the gym, I would work out the entire body as well... from: —
seated leg press (90 lbs)--
leg curls (55 lbs)-- hip adductors (85 lbs)--
leg kickbacks (40 lbs)-- ab crunch
machine (35 - 40 lbs)-- abdominal twist (30 lbs)-- rowing
machine — assisted dips, and the stairmaster all in one session....
Friday:
Seated Leg
Presses Lying Leg Curls Smith
Machine Lunges Stiff -
Legged Deadlifts Box Jumps (3 x20 reps) Calf raises (3 x20 reps)
Seated Overhead Dumbbell
Press Dumbbell Front Raises Dumbbell Side Raises Bent - Over Lateral Raises
Even if you're a newbie to weight training, skip the
machines in the circuit that you do need for safe heavy lifting on
leg press, chest
press, and
seated row or lat pull down and do bicep curls and triceps exercises (see below) using dumbbells.
Quads: squat (or
leg press),
leg extension
Leg bi:
leg curl on 2 different
machines calves: standing calf raise,
seated calf raise Chest: bench
press, cable flyes back: bent over row, pulldown traps: barbell shrugs * shoulders: behind neck
press, side lateral bis: barbel curl, one arm dumbell curl on preacher bench tris: lying tricep extension, cable pushdown fores: hammer curls, behind the back standing wrist curls abs: weighted crunches, cable side crunches
bent -
legged deadlift with Olympic bar 2 x 8 - 10 followed immediately by light dumbbell pullover 2 x 15 rest 5 minutes after both sets one -
legged calf raise 1 x 15 - 20 D.A.R.D. raise 1 x 8 - 10
leg press on angled
leg press machine 1 x 10 - 12 dumbbell bench
press 1 x 8 - 10 incline dumbbell flye 1 x 8 - 10 pullover 1 x 8 - 10 barbell row with underhand grip 1 x 8 - 10 dumbbell overhead
press with 1 dumbbell 1 x 8 - 10 shrug 1 x 6 - 8
seated overhead triceps dumbbell extension 1 x 8 - 10 standing biceps curl with straight bar and arm blaster 1 x 8 - 10 hammer curl 1 x 8 - 10 crunch 1 x 15 - 20
The routine is usually «full body» (for example,
leg press, bench
press, sit - ups,
leg extension, standing military
press,
seated leg curl, biceps curl, standing calf raise, lat pulldown,
machine back extension,
seated cable row;).
The
leg press machine — based exercises consisted of biceps curls, triceps extension,
seated rowing, latissimus dorsi pull - down exercises,
leg presses, hamstring curls, and calf raises.