WORKOUT B

1. Slight incline/decline bench press × 7 (5/5 count)

2. Leg press × 10 (5/5 count)

The leg press machine can come in the form of a horizontal leg press machine or a 45-degree leg press machine. Both forms of the leg press machine consist of a platform, free weights placed on top of the platform or weight stacks, and locking mechanisms to hold the platform in place.

The leg press machine promotes lower body development, targeting the major lower body muscles like the quadriceps, hamstrings, gluteal muscles, and calves. The leg press machine isolates the lower body from the upper body during the exercise. This makes it useful for physical rehabilitation as it avoids putting significant stress on the upper body

Leg Press Machine Benefits

This article will discuss some of the benefits of the leg press machine in terms of lower body development, injury prevention, and athletic performance. It will also highlight some of the variations of the leg press machine that can be used to target specific muscles.

Lower Body Development

The Leg Press Machine promotes leg development by isolating the muscles that comprise the leg. This machine mainly engages the gluteal muscles, quadriceps, and hamstrings. The calves act as supporting and stabilizing muscles throughout the movement. It also engages the gastrocnemius and the adductor magnus.

The quadriceps femoris muscle is composed of the vastus medialis, vastus intermedius, vastus lateralis, and the rectus femoris. These muscles are engaged when a person extends the knees during running, jumping, and squatting.

When using the leg press machine, the quadriceps become the primary target muscle during the push-off and lifting phase of the exercise. Afterward, the quads become the stabilizing muscles during the control phase and weight return phase, in which the hamstrings become the primary target muscle.

The glutes and the hamstrings are always engaged, but to different degrees. Strong gluteal muscles can help in doing other lifting exercises such as squats as well as recreational activities such as hiking. It also helps in performing basic functions like lifting objects and holding weight. Strong hamstring muscles, on the other hand, promote greater jumping ability and more explosive power for sprints.

The leg press machine helps overcome muscular imbalances in the lower body.

Injury Prevention

There is less risk of injury when using the leg press machine as compared with using free weights like squats and deadlifts. The leg press machine eliminates the need for barbells and other free weights when leg training. At the same time, it can also be incorporated as a warm-up exercise for these barbell exercises to stretch the joints and muscles and avoid injuries.

The leg press machine is easy to use and does not require any technical skill or experience, unlike squats. It also eliminates the need for help from other people at the gym as a spotter and it is also good for beginners who want to build leg strength before doing squats and deadlifts.