Leg training has great popularity in the gym room, and the variety of machines offers different types of workouts. In this article, we will talk about the types of press for legs.
How to train legs with different types of press?
One of the possibilities in the selection of exercises is the leg press, which presents different variants according to the design and the body’s support on the backrest. This point can drive trainers crazy since even more different designs of leg press machines are seen in the gym room.
In this article, we will try to detail the advantages and disadvantages of the types of press in the gym and which would be the most optimal in terms of their use.
For this, there are types of press, such as the 45º inclined, the vertical press, and the horizontal press.
[article ids=”88940″] The point here lies in the relationship of the hip and knee joint, two joints involved in the work of the different types of press. For this, throughout the article, we will talk about the different types of press, and what advantages and disadvantages they have, and how we can include them in the training plan.
In addition, training with different types of press enhances athletic performance and rehabilitation when the training is correctly designed and supervised by a professional (3).
General technical details in the types of press
In this case, the general technical details are of great importance for a correct execution of the types of press, in addition to avoiding errors that could damage the osteo-articular structures.
Having said this, Antoniazzi, L. (2007) proposes the different technical details to execute the different types of press:
- Maintain the joint linearity of the ankles and knees at all times, keeping the knees parallel throughout the entire movement, avoiding varus or valgus (knees abruptly inward or outward).
This point is important since using loads above 90%, the misalignment of the segments would disturb the technique and could cause an incomplete and ineffective movement for leg-oriented training.
- To avoid excessive pressure on the menisci, avoid reaching full knee extension abruptly.
Here it is interesting not to lock the knees with full extension, as it is a point where an extremely high load could cause some type of injury (2).
- Avoid full hip flexion, as it will put too much strain on the sacral area.
Especially in the horizontal and inclined types of press, it is often observed that to perform the exercise, the hip is raised, and the sacrum is lifted off the backrest of the press.
The most well-known press: 45º inclined press
This type of press is the most used or found in gyms, and the major inconvenience generated in this type of press is the placement of the feet, which the higher the feet are placed on the platform, the more the glutes and hamstrings will take center stage (1).
On the other hand, one of the variants of the inclined press is to perform it unilaterally, which will require the performer to place one foot on the base of the platform, holding onto both handles, and complete the desired repetitions (3).
To execute this type of press, Delavier, F. (2001) and Vella, M. (2007), agree on the following technical aspects to achieve a correct execution of the 45° inclined press.
- Adjust the height of the backrest to the comfort of the performer, and ensure that the back is fully supported.
- Place the feet on the platform at the desired width, avoiding lifting the heels during execution.
- Hold onto the safety bars with both hands.
- Flex the knees as much as possible during execution.
- Push the platform forcefully so that the lower body musculature is fully involved.
- Control the range of motion and the load used at all times.
- The horizontal press: perhaps the least popular in the gym.
After achieving these technical points, of course, start training with the planned sets and repetitions.
The horizontal press: perhaps the least known in the gym
To correctly execute the horizontal press, the performer is asked to sit with their back supported on the backrest, knees extended, and hips flexed at 90º. The feet should be separated according to the width of the hips and supported on the platform (2).
To execute the movement, it consists of two moments:
- The simultaneous flexion of the knees and hips, through the eccentric contractions of the knee and hip extensors, respectively.
- The second moment is the extension of the knees and hips, through the concentric action of the involved muscle groups (2).
Another variant, is the unilateral or single-leg horizontal press, with which under an 8-week strength program with a traditional or undulating modality, the muscle strength markers of body composition improve in older adult populations who undergo strength training, and even more so in lower body training using one of the types of press (4).
From another point of view, the horizontal press is a great option for exercise selection aimed at lower back pain, as with training with people who suffer from lower back pain, being with the back supported would optimize the work of the lower body. Additionally, Verbrugghe, J., and collaborators (2022), mention that with this type of press, the legs would also be strengthened.
Vertical press: another variant to perform
This type of press has an uncomfortable aspect to perform as it can be uncomfortable in execution, in addition to being greatly affected by gravity, which in comparison, the inclined press would become even safer than the vertical press.
Having said this, in the words of Vella, M. (2007), they state that the creators of the types of press said that biomechanically, the inclined press would present greater advantages compared to the vertical press.
According to Garbizu, A. (2024), in the vertical press, gravity fully affects the load we put on it. The more horizontal we make the press, the less gravity will affect it.
This type of press favors leg strengthening, with the back supported, compared to the barbell squat, the vertical press is safer and lastly is widely adaptable for all levels of people who perform it (8).
Effects on strength and power using different types of press
It is known that there are different variants when using the types of press, such as bilaterally and unilaterally, as these variants can help improve the strength and power of the lower body.
[article ids=”8858″] Having said this, Zhao, X., and collaborators (2023), found that the strength and power of the lower body improved over a 5-week training period in rugby players, training bilateral and unilateral press 2 times a week, working at 5 repetitions.
In other words, Vargas-Molina, S, and collaborators (2022), after 12 weeks of training, found that the strength and power of the lower body improve with leg training using different types of press, in addition to using the traditional and undulating training strategy.
In the same line, the authors mention that this type of press can be involved in high-intensity interval training or HIIT workouts.
Aspects to consider in practice
The first thing is not to obsess over moving more kilos, as the most important thing is to get stronger to be able to move more kilos, in addition to trying to progress week by week in the types of press available in the gym or chosen, but the most important thing is to keep in mind the following points to make this possible (1).
- Adjust the backrest to the comfort of the performer.
- Control the support of the feet and the separation of the knees.
- Use footwear in good condition if necessary, improve ankle mobility in case the heels lift.
- Do not rush to progress and lift more kilos.
On the other hand, the correct learning of the technique of the types of press and appropriate supervision prevents injuries, especially in young athlete populations (3).
In other words, at the training level, the unilateral press variant improves the balance development of both legs (3).
Regarding the planning mode of the types of press, Zhao, X., and collaborators (2023), mention three ways to program the types of press:
- Perform the classic 3 sets of 10 repetitions, increasing the load in each set until you can no longer do more than 10 repetitions with 3 minutes of rest.
- Another way is to determine 5 repetitions per series with 3 minutes of rest.
- And finally, in the case of aiming for more strength-oriented work, perform 7 repetitions at 70%, 4 repetitions at 80%, 3 repetitions at 85%, and 2 repetitions at 90%.
In this example, it is just a mere mention to the authors since there is a variety of ways to plan the types of press.
Conclusions on the types of press
The various types of press offered in the Fitness and health market provide specific solutions to apply in a wide range of training variants at different levels, as their importance lies in the use and structure of the machine. Among the most common are the inclined press, which is the most known and used in the gym, the horizontal press, currently gaining importance, and the vertical press, where very few gyms have this type of machine.
The selection of the types of press to use will mainly depend on whether the gym has one of them, the type of design it has, and the goal aimed with the trainee. The aspects to highlight of the types of press are the back support on the backrest (in many cases adjustable), the safety supports, and the grips. Therefore, this type of element becomes very useful when focusing the training, whether from bodybuilding, for older people, or those who suffer from an injury.
That is why if you like training and are passionate about it, do not miss the opportunity to train with this type of press to have the experience and make the most of it.
Bibliographic references
- Garbizu, A. (2024). Horizontal vs inclined vs vertical press: Which is better? Blog, Fit Generation.
- Antoniazzi, L. (2007). Biomechanical fundamentals of physical exercise. How to prevent injuries to the locomotor system. Grupo editor ENCUENTRO. Printed in Argentina.
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Zhao, X., Turner, A. P., Sproule, J., & Phillips, S. M. (2023). The Effect of Unilateral and Bilateral Leg Press Training on Lower Body Strength and Power and Athletic Performance in Adolescent Rugby Players. Journal of human kinetics, 86, 235–246. https://doi.org/10.5114/jhk/159626.
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Vargas-Molina, S., García-Sillero, M., Romance, R., Petro, J. L., Jiménez-García, J. D., Bonilla, D. A., Kreider, R. B., & Benítez-Porres, J. (2022). Traditional and Undulating Periodization on Body Composition, Strength Levels and Physical Fitness in Older Adults. International journal of environmental research and public health, 19(8), 4522. https://doi.org/10.3390/ijerph19084522.
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Verbrugghe, J., Agten, A., Stevens, S., Hansen, D., Demoulin, C., Eijnde, B. O., Vandenabeele, F., & Timmermans, A. (2020). High Intensity Training to Treat Chronic Nonspecific Low Back Pain: Effectiveness of Various Exercise Modes. Journal of clinical medicine, 9(8), 2401. https://doi.org/10.3390/jcm9082401.
- Vella, M. (2007). Anatomy and bodybuilding for strength training and physical conditioning. Editorial Paidotribo.
- Delavier, F. (2001). Guide to bodybuilding movements 4th edition. Anatomical description. Editorial Paidotribo.
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Bolus, N. B., Jeong, H. K., Whittingslow, D. C., & Inan, O. T. (2019). A Glove-Based Form Factor for Collecting Joint Acoustic Emissions: Design and Validation. Sensors (Basel, Switzerland), 19(12), 2683. https://doi.org/10.3390/s19122683.
