The roman chair is a common piece of exercise equipment in fitness centers. It uses body weight as the resistance for the exercises performed on it, making it a popular choice for many gym-goers. The absence of external resistance decreases the risk of injury due to incorrectly executed movements. Moreover, you can target all core muscle groups through the variety of exercises that can be performed on the roman chair. Each exercise targets a different major muscle.
Types of Roman Chairs
The various types of roman chairs can target different muscle groups. You primarily perform back hyperextension exercises on the 90-degree versions, which place the body in a position that is parallel to the ground. The 45-degree roman chairs place the body at a 45 degree angle to the floor. Combination 45/90 degree chairs are adjustable to both angles, lending themselves to a greater variety of exercises.
Back Hyperextension
The primary exercise performed on a roman chair is the back hyperextension. You execute this movement by getting on the chair face down with your feet under the leg pads and your hips and thighs resting on the larger pads. Bend at the waist to lower your torso to a 90 degree angle, then contract the erector spinae--or back muscles--to raise to starting position. This exercise targets the erector spinae, but it secondarily engages the glutes and hamstrings.
Roman Chair Sit-Up
Position yourself face up on the roman chair with your feet under the leg pads and your hamstrings and glutes on the larger pad. Extend your waist, lowering your torso backward. Contract your abs and hips to raise your torso back to the starting position. Performing this movement will target the iliopsoas on the front of your hips, rectus abdominis in your stomach area and obliques on the sides of your torso, as well as using some smaller muscles synergistically.
Oblique Crunch
On a 45-degree roman chair, position the side of your right hip on the larger pad. Place your right foot under the foot pad behind you, and place your left foot under the foot pad in front of you. Bend at the waist to lower your torso to the right until you feel a good stretch in your left obliques. Contract your obliques to raise your torso back to the starting position. The primary muscles used in this exercise will be your obliques, with your erector spinae and rectus abdominis engaged secondarily.
Considerations
Depending on the type of exercise you perform, this machine may be a suitable choice if you have a weak or injured back. But it may also cause undue strain on the back. Watch form closely, get assistance from a trainer and clear usage through your physician. If you do not have back problems and have gradually developed the back muscles, you can make the exercises more difficult by holding a weight. Whatever your fitness level, the key is to tailor the exercise to your own needs.
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