Leg press at a 90 degree angle. Performing a single leg press for the buttocks and hamstrings

In today's article we will talk about such a wonderful exercise as the bench press. This exercise should be ranked second after squats with a barbell, since when performing it, not such a large number of muscle groups are involved, but still it does not cease to be effective exercise. The main goal of the exercise is to develop the front of your thighs, as well as the strength and mass of your legs. The exercise is basic, since several joints work in the movement, namely: knee- And hip joints.

This exercise is an excellent way out for those who do not want or for some reason (injury) cannot load their back and perform squats with a barbell. In this exercise, the load on the spine is very small compared to squats, so it is an excellent choice for those who do not want to overload their back.

This information is for informational purposes only. If you have any spinal injuries, you should consult a specialized doctor before any exercise.

WHAT MUSCLES WORK WHEN PERFORMING THIS EXERCISE?

Figure 1. Muscles that work when performing the exercise “lying leg press in the simulator”

This great exercise helps to work out the leg muscles well. The main load when performing the exercise is received by the front surface of our thighs, namely the quadriceps. Also, in addition to the quadriceps, the muscles of the buttocks and hamstrings take an active part in the exercise. In addition to the main muscle groups, the work includes a large number accessory muscles, for example (Figure 1): soleus muscle, long peroneus muscle, front tibialis muscle, calf muscle, etc.

HOW TO CORRECTLY PERFORM THE EXERCISE “LYING LEG PRESS”?

Bench leg press in the simulator ( correct technique performing the exercise)

1. Lie down in the machine, fix your body and press your back as tightly as possible against the back of the machine. If you have the opportunity to grab the handles of the machine during the exercise, you should use it, as this will help keep the spine and hip joint in a fixed position and avoid injury. If the functionality of the simulator allows you to rest your head on a special cushion, you should also use this, this will help hold the spine and fix the hip joint in the simulator. Your feet should be approximately shoulder-width apart. There are many variations of leg positioning in the simulator, but more on that later.

2. When you take the correct position, you should remove the platform with the weight from the racks and smoothly, while inhaling, lower it to a right angle at the knees or slightly lower.

3. As you exhale, press the platform up, without straightening your legs completely, and always keep your knees the width of your feet.

1.As we said above, you should press your torso tightly against the back, holding tightly to the handles of the machine. This will help prevent your pelvis from lifting off the seat and help keep your spine stationary.

2.Press the platform leaning more on your heels than on your toes, this will increase the load on the thigh muscles.

3. To minimize the harmful load on knee joints, do not straighten your legs completely.

4. The one-leg press will allow you to perform the exercise more concentratedly and reduce the load on the joints, and will evenly load each leg individually.

5. Under no circumstances lift your pelvis from the seat.

6. Do not bring your knees together or, conversely, do not spread your knees to the sides. They should be exactly width apart from your feet.

7. Do not lift your heels off the platform while performing the load.

8. These types of exercises are very convenient and effective. sports Precor trainers, quality and safety are paramount.

EXERCISE OPTIONS

There are several options for performing this exercise, it all depends on the placement of your feet on the platform of the simulator. Different options for positioning the athlete’s legs allow him to distribute the load on one or another muscle.

If you place your legs above the middle, your hamstrings and buttock muscles begin to work harder. If below the middle, the quadriceps receive more load. Wide stance of the legs will concentrate the load on the adductor muscles inner surface hips, and narrow setting on the lateral heads of the quadriceps.

The best exercise for muscle growth throughout the body is considered. Unfortunately, this power element creates dangerous compression loads on the spine. Therefore, people with back problems are unable to squat with heavy weights.

The leg press in the simulator comes to the rescue in such a situation. To perform such presses, a special machine is used, which has an adjustable back and a movable platform located at an angle of 45°. Thanks to its design, the machine almost completely removes the dangerous load from the back, thereby allowing you to safely perform power presses with heavy weights.

One of the main advantages of bench presses is the comprehensive development of the hips. When performing, the main load is received by the quadriceps and, on the opposite side, the hamstrings. The buttocks and the muscle responsible for straightening the spine are also additionally worked out.

Execution technique

To make the exercise as effective as possible, you should adhere to the correct technique. Let's look at it in detail:

We set the backrest angle to 45°.
We sit down in the exercise machine and press our lower back tightly against the soft backrest.
We lean our feet against the movable platform and spread them to shoulder level.
Straighten your knees, lift the weight and move the supports supporting the platform to the sides.
We grab the handles, while inhaling, bend our knees and lower the weight.
We tense our leg muscles and exhale as we perform a platform press.
Having completed required amount repetitions, bring the stops together and smoothly lower the platform onto them.

In the upper phase, do not straighten your knee joints completely. Otherwise, the risk of knee injury increases.
In the lower phase, lower the platform as close to you as possible, but only until the moment when the lower back begins to lift away from the back.
When performing, lower the back of your head onto the seat. This will help keep your spine straight.
Don't pull your knees inward or lift your heels off the platform when lifting. Otherwise, the risk of spraining the knee ligaments increases.
Hold the handles firmly. IN otherwise the body will shift to the sides and the effectiveness of the exercise will decrease.
Control all movements. Lower and raise the weight evenly. It is unacceptable to “throw” the platform with foot pushes.

If you follow the technique and safety rules, the exercise will only bring benefits.

The influence of different foot positions

By performing seated leg presses, you can focus on individual parts of the thigh. To do this, different options for foot position are used. Let's look at them in more detail:

Wide stance (wider than shoulders). The load falls on the inner thigh.
Narrow stance (narrower than shoulders). The emphasis goes to the outer surface of the quadriceps.
High setting (closer to the top edge). This variation allows you to work your buttocks and hamstrings.
Low setting (closer to the bottom edge). The main work is performed by the quadriceps.

Presses in the simulator can also be used to work the calf muscles. To do this, press your socks to the bottom edge of the platform, leaving your heels hanging. We bend our legs and fix them in one position. We push the platform with our toes.

IN this exercise You can also vary the load by changing the position of your legs:

socks apart - works inner part calves;
toes pulled together – helps to engage outer part calves;
parallel placement of the feet – full pumping of the calves.

Presses in the simulator for men and women

The exercise in question is included in many women's fitness programs. The popularity is due to the possibility of elaboration problem areas(inner thighs), as well as a good load on the buttocks.

For men, for the development of strength and growth muscle mass, it is recommended to perform slow, even presses (3x8–10). In this case, the weight should be selected so that the athlete performs the last 2 repetitions with maximum effort. This is the only way to “break through” the thigh muscles that are unresponsive to training and make them increase in volume.

Horizontal press

Performed in a weight block simulator. Unlike the machine, where the weight is raised at an angle of 45°, here the platform moves in a horizontal plane due to blocks. This design allows you to pull your hips as close to your body as possible without the risk of raising your lower back and shifting the load onto your back. This helps to increase the range of motion and increase the effectiveness of training.

There are models of horizontal simulators, where the athlete lies on a moving base and pushes off the platform with his feet. When performing leg presses while lying on a machine, the main load is placed on the quadriceps. In fact, the “lying” variation of presses is similar only in the horizontal plane.

Advantages over squats

Let's list the main advantages of bench presses over classic squats with a barbell on the shoulders:

Back safety. The exercise can be performed even by people with spinal problems.
Large working weight. When pushing out the platform, you do not need to maintain balance, which means you can take on serious weights.
Simple technique. Mastering machine presses is much easier than learning how to squat correctly.

In addition to the above, platform push-ups have fewer contraindications than barbell squats. Leg pressing is generally not recommended for knee injuries and umbilical hernias. In all other cases, presses are allowed (subject to strict adherence to technique).

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Unfortunately, not everyone sees the benefits of exercise. leg press, thinking that this is another ineffective movement in the simulator. By the way, this is an excellent base for your feet.

Due to the inclusion of the ankle, knee, and hip joints in one economical movement, you can take on a monstrous weight and give a powerful boost to anabolism.

Leg press in the simulator - concentrated work on the leg muscles

By performing a leg press, the muscles of the buttocks, quadriceps and hamstrings receive a concentrated load. This is achieved due to the efficiency and ease of movement (flexion/extension) and the complete shutdown of the stabilizer muscles. When performed correctly, the leg press is an effective and safe exercise.

Leg press - muscles involved in the movement

In terms of execution technique, it is much easier than squats with a barbell, in terms of effectiveness it lags behind the squat, but not by much. But using a leg press machine, you can simply destroy your legs, fortunately, the leg press options, where the emphasis shifts to different muscle groups there is a mass.

The advantage of leg presses is the absence of negative stress on the spine. It is perfect for beginners, for people with back problems and for girls. In addition, when performing leg presses, blood circulation in the pelvic organs increases, which leads to the production of testosterone, which is necessary to stimulate muscle growth.

You can often hear the question: Which is better? or leg press? It's better when everyone is together. However, if you have back problems or your doctor has categorically forbidden you to squat, then the leg press is an excellent alternative. In any other case, if you can perform squats with a barbell, never give up the squat and supplement it with a leg press in the machine.

Briefly about biomechanics

The leg press exercise is performed in a machine that has a movable platform tilted at 45° (at good trainers this angle can be changed). The platform moves along guides and has a locking lever (limiter). The athlete lies on an inclined back. The movement consists of bending and extending the legs at the knee joint, squeezing and lowering the platform in front of you.

In the starting position, you sit on the platform. Press your lower back completely against the backrest and do not lift it off at any point. The head is also pressed tightly against the back. Place your feet on the platform, shoulder-width apart. By changing the position of your legs, you shift the emphasis of the load to different areas of the muscles.

To evenly load the leg muscles, place your feet neither too wide nor too narrow. Feet are parallel, toes slightly pointed to the sides. Push the platform up slightly and remove the locking lever. Now all the weight is supported by your legs.

Starting position for leg press

Your feet should always be firmly planted on the platform and your heels should not leave the platform throughout the entire set. Hold the handrails firmly with your hands - this way you maintain a stable body position.

As you inhale, lower the weight slowly and under control. This is the negative phase, spend about 3 seconds on it. In this case, at the lowest point, the angle of flexion in the knee joint should not be less than 90°. Your knees should not touch your chest. You should not lower the platform lower - this will force your lower back to come off the back and take on the load, risking injury. Make sure your lower back is always pressed firmly against the bench.

As you exhale, powerfully press the platform up. This is a positive phase. It must be powerful. When moving from the bottom point, avoid jerking your body or head. The movement, despite its fast nature, should be smooth. Make sure that your knees do not spread out to the sides or press against each other while lifting. Press the platform with your heels (press them firmly into the platform). And in no case with socks.

At the top, do not straighten your knees completely

At the top point, do not straighten your legs completely, leave your knees slightly bent. Firstly, you will save your joints, and secondly, the leg muscles will be under load throughout the entire set, which is much more effective.

Important points when performing the leg press exercise

By changing the position of your legs on the platform, you emphasize the load on different groups muscles. The wider the position of the legs, the more the muscles of the inner thigh (groin, adductor) work; the narrower the position, the more the quadriceps and other muscles of the outer thigh are involved in the work. The higher the legs are on the platform, the more load the gluteal muscles and biceps of the thigh receive; the lower the position of the legs on the platform, the more work the thigh muscles do.

Various options for positioning the legs are included in the work different muscles

Work within the range, maintaining tension in your quadriceps throughout the entire set. This means that you do not rest your knees on chest at the bottom and don’t straighten your knees at the top.

Adjust the machine to your specifications, in particular, select the angle of the platform so that you do not lift your heels while moving at the top and bottom points.

Keep your heels off the platform

If you realize that you are unable to squeeze the weight, put your hands on your knees and help yourself squeeze the platform. Don't forget about this self-insurance.

Work at a slow pace in the negative phase. You will get the greatest effect in the form of muscle growth if you approach failure almost within 20-30 seconds per approach.

Several ways to get powerful hypertrophy of the leg muscles or how to increase the efficiency of the leg press

Despite the fact that the exercise itself is great for loading the leg muscles, over time you need to add stress and surprise your body. How to improve efficiency?

Use a 3 second weight release. Count silently or out loud 1-2-3 as you lower the weight. The key is slow negative movement and powerful positive movement. You will spend 3 seconds lowering, while your thighs will be engorged and groaning from satiety with work, but believe me, this is good stress for the further adaptation of the body.

Try drop sets. The bottom line is that you perform your working weight for a given number of repetitions. Then you lose a little (for example, 20 kg) and work one more approach without a break. Then again minus 20 kg and another approach. Your body will languish in pain, and lactic acid will fill the entire volume of the muscles until you calm down.

Single leg press - concentrated work on the leg muscles

Are your legs cramped enough? The single leg press will finish you off. It will allow you to feel the leg muscles by 120% - this is a concentrated muscle workout. Feel how your muscles contract. Try it!

This exercise is great for construction workers. beautiful shapes hips and . Firstly, the leg press for girls is safe exercise when performed correctly, and secondly, it allows you to give a good load on specific muscle groups.

For girls, the option of working with a light weight (20-30 kg) for a large number of repetitions (15-20) is suitable. The number of sets is 3-4. To give beautiful shapes back surface For your hips and buttocks, perform a leg press with your feet positioned closer to the top edge of the platform and your feet shoulder-width apart.

Try a variation of the single leg press with the same number of repetitions on each leg. At the same time, changing the position of your foot on the platform, feel how the muscles you need contract and select the most suitable position.

Conclusion

Building strong and beautiful legs is impossible without an exercise such as the leg press. Be sure to include it in your workout, because it is a targeted and powerful blow to the muscles of your legs.

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Don't think that you can neglect technique when doing exercises on machines. Here are some important reminders about common leg press problems.

Do you think the exercise machine is foolproof? Whatever the case! As with any apparatus in the gym, there is a lot that can go wrong with the platform press.

The leg press allows you to focus on simply moving the weight from point A to point B, because you don't have to balance the machine like you do. This makes it possible to work with weight, which in the case of free weight would have been unbearable. And a heavy load combined with poor technique is a sure way to injury.

Where can I screw this up? Let's look at six typical mistakes, which are easy to do in this strenuous leg exercise.

1. Lower the platform too low

One of the benefits of leg presses over squats is that the machine supports your back. And although it is almost impossible to tear the thoracic spine from the back, your lower back is still vulnerable. When you lower the platform too low, it lifts the buttocks and even the lumbosacral spine. At this moment the disks lumbar region are at great risk, especially if you do not fully control the platform.

Always perform the negative phase of the movement under control and stop the platform to the point where your buttocks lift off the seat. This is where the trained eye of an experienced belayer can come in handy, who will evaluate your technique from the outside; Practice and get into the habit of stopping the platform at the right point in the range of motion.

Remember, you may be able to lower the projectile even lower, but this does not mean that you should do so.

2. Do shallow reps.

Yes, with depth you can make mistakes in both directions! If you haven't heard the saying “partial reps equal partial results,” you better remember it once and for all. Anyone can hang an impossible load on a bar or machine, but if you move the apparatus by just a couple of centimeters, and I very often see something like this, your result will tend to zero.

So-called partial repetitions do not activate everything muscle fibers. If you're only doing quarter reps or even half reps, you're not properly working the entire muscle mass.

By lowering the bar a little lower, you will engage the gluteal muscles and hamstrings to a much greater extent, especially in the negative phase. Try lowering to the point where your thighs are almost parallel to the footplate and your knees are bent at a 90-degree angle.

3. Heels are not on the platform

Not every foot platform has a large surface area; When you have to work with a small platform, it is tempting to shift the emphasis to the quadriceps, dropping your heels below the edge of the platform. This is definitely not worth doing.

“When you hang your heels over the edge of the platform, your area of support is dramatically reduced, your feet are left in an unstable position, and it becomes much more difficult for you to perform controlled repetitions. Additionally, your force on the platform is much less than with full foot contact, which allows you to generate force from your heels. Finally, lifting your heels off the platform increases tangential (tangential) loads on the knee joints. "Eventually, your working weights are reduced, you don't have full control of the machine, and the pressure on your knees is much greater than usual."

People who lift their heels off the floor at the bottom of the negative phase face similar problems. Guys and girls with this problem need to work on their flexibility and mobility. ankle joints and reposition your feet so that full contact with the platform is maintained throughout the entire range of motion.

4. Knees roll inward

This mistake is typical for girls. This increases the risk of injury, and the anterior cruciate ligament (ACL) is most commonly affected. As a rule, the cause is weak hip abductors, in particular the gluteus medius. Valgus knees require serious consideration and immediate action.

Here are some tips to avoid knee valgus during leg presses (or squats):

Rewind your knees elastic bandages or even wear knee pads before doing leg presses. Taping the top of the knee joint creates pressure that helps people point their knees outward during movement.
Work on strengthening your posterior chain muscles Special attention Focus on your gluteus medius muscles. Excellent for this purpose, and.
Use an abductor machine (the one you need) to work and strengthen your gluteus medius muscles.

5. Excessive rotation of feet in or out

You've probably heard that turning your feet inward or outward helps increase the load on the quadriceps or hamstrings, respectively. Everything is correct, but what is good in exercise machines is not always good for other exercises.

Leg extensions and leg curls are open-chain exercises, which means your feet don't rest on a stable surface. But when you perform a leg press—a closed-chain movement that involves supporting your feet—too much rotation of the foot can put undue pressure on the knee joints. For most people, it is best to place your feet shoulder-width apart and point your toes slightly outward, and subsequent changes in foot position should be minimal.

Of course, no one forbids slightly adjusting the position of the feet in order to shift the emphasis to certain thigh muscles. Low planting of the feet works the quadriceps muscles more effectively, since extension in the muscles is reduced. hip joints and knee flexion increases. A high foot position puts more stress on the gluteal muscles and hamstrings by bending the pelvis more and bending the knees less. The wide stance favored by long-legged athletes recruits the muscles of the inner thigh and buttocks; conversely, a narrow stance shifts the emphasis to the muscles of the outer surface.

6. Full knee extension

Although everyone recommends pushing each rep to near full extension, there is an invisible line between extension and “full extension” of the joint. This is a very important point, because beyond this point the pressure instantly transfers from the muscles to the joints, and when working with heavy weights, this pressure can be prohibitive.

When you fully extend your knees, you have a chance to catch your breath and collect your thoughts between reps. But the muscles get a short break from the load. It turns out that this is both harmful to the joints and counterproductive in terms of muscle development.

Try stopping at the edge of full extension, or if you have had knee problems in the past, about 10 degrees before full extension, so that there is no maximum contact area between the bones.

In order to get the maximum bonus from visiting the gym, you need to know the technique of doing the exercises and stick to it. One of the most popular exercises is the leg press on the machine. It simulates squats and fully engages calf muscles. If done correctly, then slender legs And toned butt will be provided.

Unit design

The leg press machine consists of several parts assembled into a stable structure. The main working parts of the simulator are a platform for pressing, a seat with a backrest and supports for canopies. Let's look at each of them.

Press platform– the main part that will work mechanically in the exercise. The platform comes in several types depending on the manufacturer. Some platforms are made entirely of iron, while others have rubberized stickers on the platform so that your feet can be placed comfortably and not slip. At the same time, the execution of the exercise does not suffer at all from the surface of the platform - when the correct bench press feet don't slip. The weight of the platform is 25 kilograms. In addition to your own weight, you can add canopies, “pancakes”, from 5 to 25 kilograms to the simulator. Thus, the weight of the platform can be doubled. Particularly trained athletes can lift more, but for beginners this is not recommended so as not to injure the muscles and spine.
Seat with backrest– made of fairly soft material, but the back does not fall back. The seat is adjustable in length, and its headrest can also change its position. Some companies do not make the seat, but modify it as a back support, which is not always convenient for performing the exercise.
Support for awnings- is a bar protruding on both sides of the machine, where additional kilograms are hung. Usually they do not have a clamp, but it can be added from other simulators.

What muscles are involved?

The leg press is an exercise that almost everyone does. It's rare that a girl doesn't want to have Beautiful legs, and the guys even do bench presses to prepare their legs for strength exercises, otherwise you can break your back. This is all because the bench press involves the main muscles of the legs:

quadriceps;
tibialis anterior;
peroneus longus;
soleus muscle;
gluteus maximus muscle.

The main load when performing the exercise falls on the quadriceps and gluteus maximus muscles, however, when changing the position of the legs on the platform, the work of other muscles will increase.

Exercise technique

Compliance with the technique of performing the leg press, like any other exercise, is half the success. This is especially important for beginners who, not knowing the capabilities of their body, want to do as experienced athletes do. So, the correct execution technique consists of the following points:

Equip the simulator with additional canopies if necessary.(for beginners, the weight of the platform is enough).
Place your torso on the machine seat in correct position – your back is pressed against the seat, your head is on the headrest, your legs are placed in the slightly bent position chosen on the platform. In this case, the knees and feet should be parallel to each other. This is a mandatory condition in the leg press, which many gym visitors violate.
With your back slightly resting on the seat and your feet on the platform, lift it up and remove the locks, which are under the arms near the seat.
In the starting position, the legs should bring the platform to its maximum height. However, there are several differing opinions among fitness and bodybuilding trainers. Some trainers advise straightening your legs completely, while others advise leaving them in a slightly bent position. This is important for both beginners and those who have had injuries. kneecap, joint problems, etc.
Next, slowly lower the platform to the level where your legs cannot bend at an angle of 90 degrees. At the same time, the muscles are tense, the angle should not shake, the hips are slightly apart to the outside.
Holding your legs in this position for several seconds, the reverse work occurs - pushing the platform up. Ejection should also occur slowly, smoothly, without jerking or straining. When performing all stages of the exercise, it is important to remember about the back - it should not be felt at all, otherwise the spine can be displaced, but if the lower abdominal muscles are felt, then this is an additional bonus that is acquired when doing the leg press.

The technique of execution for beginners and for trained gym visitors is the same, however, beginners should be careful with hanging and observing safety rules on the simulator. After all the actions on the simulator have been worked out to the point of automaticity, you can add kilograms.

Important points to pay attention to

The technique of any exercise has its secrets that will help you avoid injury and achieve the desired results. The leg press is no exception. So take a look at a few. important points, which will help when doing the bench press.

Your feet should be firmly pressed against the platform to reduce the load on the spine. If the entire foot is not under control, take a break and be distracted by another exercise. Start only when you are focused on your feet;
The platform is squeezed out with the heels. There is no need to overpower yourself and press your fingers into the platform - this will do nothing but harm. Proper execution exercises - support with the foot, and press with the heel, then it will become much easier to do it;
The knees are directed parallel to the feet. When the hips deviate outward or inward, the quadriceps does not work and smaller muscles become tense;
By lowering the platform, you need to move towards the ideal - ninety degrees of bend at the knee. But if your legs are not yet holding the platform in this position, you should not continue, because The depth of the bench press is very individual. And if the neighbor in the hall did this exercise correctly, this does not mean that everyone can do it. After a few practices, you can achieve the correct position without effort;
Try to get double the benefits from the simulator– when squeezing the platform upward, tense the muscles of your lower abs – this is a great way to pump them up;
Keep your head on the headrest and do not lift it, do not talk to other visitors to the hall, do not turn around at the noise - stay focused on the exercise;
Proper breathing will help make leg presses easier. It’s difficult to establish breathing the first time you perform a bench press – gym goers are so focused on squeezing the platform that they forget to breathe altogether. It is important to remember that oxygen plays a key role in the body, and during physical activity it is doubly necessary. Therefore, you need to accustom yourself to such a rhythm - when you press the platform, you exhale, and when you lower it, you inhale;
The under-seat grab handles aren't designed to be forgotten. When pressing with your hands, you need to tightly squeeze the handrails, which will relieve the lower back;
Try to go through the entire amplitude. Even if it becomes difficult, and you don’t have the strength to squeeze the platform, it is better to break the exercise into more approaches with fewer repetitions, but do these approaches with high quality;
It is better to start the bench press without canopies, idle. After the muscles get used to the weight of the platform itself, then you can add kilograms;
If you feel that your strength is on the verge and you can no longer squeeze the platform, do not throw it suddenly. Smoothly lower the platform, bend the lock and the platform will be in initial position. Otherwise, you can injure your legs, even if the lock of the machine is bent.

Benefits of the Leg Press

The leg press has many benefits, thanks to which almost everyone does this exercise - both girls and boys. We list the main advantages of these:

the ability to work out various muscles by moving your legs on the platform;
the absence of axial load on the spine makes the exercise possible even for those who do not have a strong muscle corset (weak back);
During the leg press, a large number of calories are burned;
increased metabolism;
improved functioning of the genital area (due to blood flow to the pelvic organs).

Comparing the Bench Press with the Barbell Squat

Most bodybuilding experts note that both bench press and squats with a barbell produce a similar effect - when they are performed, the muscles of the legs, buttocks and lower abs are worked out. That's why for strong athletes These two exercises are put in a superset. However, there is a fundamental difference between them:

when pressing legs, the back practically does not work, all the main work falls on the quadriceps;
not needed for leg presses special training athlete - most beginners quickly and efficiently perform this exercise;
while performing a bench press, it is possible to change the position of the legs and specifically work a specific muscle, and squats affect all muscles of the legs;
squats with a barbell are contraindicated for those who have back injuries;
During the press, the body does not need to maintain balance, and during the squat, the body is fully tense for stabilization.

Variations of the exercise

To make the exercise more effective, it needs to be updated from time to time. Otherwise, the body will simply reach its peak in performing the bench press, get used to it, and muscle growth will stop there. To prevent this from happening, you can make a few adjustments to your leg press:

Changing the position of your legs on the platform will allow you to pump different muscles, alternately loading one or the other. The feet can be placed in the center parallel to the platform, parallel to the edges of the platform, in the center with the toes pointed out and the heels tucked together. Already in this case, doing the bench press will give the best result;
Another option is to split the exercise into frequent but small repetitions. For example, if you sat down, you used to do 20 lifts in three sets, but now you can do five repetitions, but ten times. This will also prevent the muscles from getting used to the load.
Hanging different weights - you need to increase the weight gradually, but when we reach the maximum we will stop and stop developing the muscles further. In this case, you can play with pancakes - give 30 kilograms three times in the first week, and 5 kilograms each in the next week.

How to increase the effectiveness of classes

To increase the effectiveness of the exercise, you can do several tricks that will make your muscles work better and build muscle mass:

The basis of any sport is. It is with sufficient consumption of protein foods that muscles will begin to grow and strengthen. Otherwise, the training will be in vain;
Changing the angle of the platform will also increase the effectiveness of training as it goes huge pressure than at 45 degrees. Unfortunately, the function of changing the angle of the platform is not available on all simulators;
Hold the platform at the highest point for 3 seconds;
The single leg press will definitely enhance your exercise experience., especially at the end of the workout. This exercise is not suitable for everyone, but it is definitely worth trying to increase the effectiveness of the press.

Option for girls

If guys can perform leg presses with a lot of weight and number of times in one approach, then girls should be careful here. You don’t need to stand on par with a pumped-up bodybuilder and repeat the bench press after him - it’s important to choose an individual pace and follow it. Here are some tips on how to do bench presses for girls:

Don't add heavy weight. In addition to the weight of the platform, you can add no more than thirty kilograms, and the number of repetitions should not exceed twenty;
Change the position of your feet on the platform. This will allow you not so much to pump up your quadriceps, but to tidy up all the leg muscles as a whole and make your legs attractive;
Pay special attention gluteal muscle, which will help make your butt firm.