There are two types of leg press machines: horizontal and vertical. In a horizontal machine, you lie on your back with your shoulders pressed against the machine's shoulder pads. In a vertical machine, you sit up straight with your legs directly in front of you. Both machines require you to press against weighted foot pedals, working your glutes, quads and hamstrings.
Proper Technique
Begin each leg press with your back pressed firmly against the machine's back rest. Keep your feet straight and flat with toes pointed forward on the foot pedals. As you begin, your legs should be bent in a 90-degree angle. Exhale while you push forward on the foot plate. The American Council on Exercise warns that you should never lock your knees when you extend your legs -- be sure to keep them relaxed. Slowly contract your legs back to their 90-degree starting position.
Beginners & Intermediates
In "Weight Training Workouts That Work, Volume 2," author James Orvis suggests two different weight ranges for beginners, one for women and one for men. Women just starting to do leg presses should start with 75 lbs. and work their way up to 125 lbs. Men, he notes, should double these recommendations -- begin with 150 lbs. and work your way up to 250 lbs., if possible.
Advanced Weight Lifters
In "The New High-Intensity Training," author Ellington Darden offers a way to make leg presses more challenging. Darden suggests you use only half the weight you normally do and spend a full 30 seconds per rep. Use a stopwatch or work with a partner. Spend 15 seconds pushing the foot plate until your legs are extended, and then another 15 seconds as you pull your legs back to the starting position. Try to keep the movement as fluid and continuous as possible. Darden suggests performing a total of four reps.
Repetitions
Orvis suggests you perform as many repetitions on the leg press machine as you can, and then add two more. These extra repetitions, he writes, are the key to reshaping your body. Even though you may feel as if your muscles are fatigued, be sure you maintain good form throughout your extra reps. The extra work teaches your body that it needs to continually adapt and keeps your workout from becoming ineffective.
Considerations
The weight ranges provided are only guidelines; the right weight for you depends on your fitness and ability level. In "Weight Training for Beginners," author Tony Gallagher notes that you should choose a weight level that challenges your muscles -- not necessarily the heaviest weight you can lift. Starting with a weight that's too heavy can lead to injury. The goal, he writes, is simply to fatigue your muscles. If you're brand-new to leg presses, you may need to start with a low weight, such as 20 lbs. If your muscles don't feel fatigued after eight to 10 repetitions, use a heavier weight for your next set.
Member Comments