Leg Press

Description

PURPOSE: To develop the quadriceps with heavy overload while reducing stress on the lower back. The Leg Press allows you to handle extremely heavy weights safely, making it an excellent mass-building complement to Squats. EXECUTION: (1) Sit in the leg press machine with your back flat against the pad. (2) Place your feet on the platform about shoulder-width apart. (3) Release the safety locks and lower the weight by bending your knees, bringing them toward your chest. (4) Lower until your knees are at approximately 90 degrees (don't go so deep that your lower back rounds off the pad). (5) Press the weight back up through your heels until your legs are almost fully extended (don't lock out completely to keep tension on the quads). FOOT POSITION VARIATIONS: High on platform = more glute/hamstring emphasis. Low on platform = more quad emphasis. Wide stance = inner thigh. Narrow stance = outer quad sweep. KEY TIPS: Don't lock your knees at the top. Keep your lower back pressed firmly against the pad throughout. Arnold would load the leg press with 1000+ pounds for partial reps to overload the quads beyond what squats could provide.