Top 9 Roman Chair Exercises and What They Work
When it comes to sculpting your physique and making your core strong, you must give consideration to a Roman Chair. This equipment mostly focuses on hyperextension workouts that help build your core muscles while keeping the midsection muscular and trim. The best part about opting for a Roman Chair for your workouts is that it gives you a shredded look minus the issues that come with other gym-based machines.
EXPLAINING ROMAN CHAIR:
This machine is equipped with 2 differently-sized pads placed at separate heights. While the pad that is larger supports the back or hip, the smaller pad provides you comfort while hooking the legs during exercises.
The Roman Chair is used for workouts that focus mainly on:
Hamstrings and glutes
Abdomen
Back
This is the reason why this equipment is unofficially called the lute-ham developer’.
So, without wasting time, let’s unravel the top 9 Roman Chair exercises.
TOP 9 ROMAN CHAIR EXERCISES:
1. THE NCLINE PUSH-UP’
This is one of the variations of the traditional ush-up’ exercise. This is what you need to do:
First, stand right behind the Roman Chair, grabbing the handlebars.
Now, include the body so that it forms a 45-degree angle with your floor.
Next, bend the elbows while using the handlebars for lowering the upper body in such a way that the chest almost touches the chair’s pads located at its back part.
You must ensure that the body is in a straight line’ instead of arching the back.
WHAT IT WORKS – This exercise works on your shoulders, chest, and arms but it will mostly target the chest.
2. THE IDE BEND’
This is what you need to do:
First, take your place on this chair such that you are facing in a sideward direction with the hip on the chair’s pad and the feet is placed sideways right behind the chair’s ankle support. You must ensure that the hips and ankles are stably-positioned while the body is in a straight line’. This will be your starting position.
Next, slowly lower the upper body further until you are comfortable.
Now, raise the upper body using a controlled motion’ back into the tarting position’.
Repeat a few times, and then perform this workout facing your other side.
WHAT IT WORKS – This exercise works to train the oblique muscles.
3. THE LTERNATING SIDE BACK EXTENSION’
This exercise is one of the ack extension’ variations. This is what you need to do:
First, place yourself on the Roman Chair and using your chair’s ankle pads lock the feet.
Next, place the hands right behind the head, and place the thighs against the pads.
Now, bend the hips so that you can lower the upper body.
While bringing up the upper body, twist to one side in such a way that the elbow points towards an upward direction.
Repeat a few times, and then twist to another side.
WHAT IT WORKS – Apart from working on the rector spinae’, the workout engages core muscles and the obliques. Additionally, it enhances flexibility.
4. THE OMAN CHAIR CRUNCH’
To perform this exercise the pads of your Roman Chair must be placed at the same height if possible. This is what you need to do:
First, take your place on your Roman Chair such that you face upwards while the upper legs and hip are place on the chair’s pad with the feet right behind your chair’s foot support. You must ensure that the hips and feet are stably-positioned and the body is in a straight line’. This will be your starting position.
Next, place the hands either behind the head, cross the hands over the chest, or place them elsewhere. Just make sure that you are not using the arms or moving them at the time of the workout.
Now, raise the shoulders and head without moving the lower body and hips. Don’t use the arms, and instead use the abdomen muscles for this movement.
The distance that you will cover in this movement depends on the settings of the Roman Chair. Your aim is to keep the abdomen engaged continuously all through the sets.
Finally, lower the upper body until you reach your starting position.
WHAT IT WORKS – This workout works your abdominal muscles.
5. THE ACK EXTENSION’
This is what you need to do:
First, take your position on your Roman Chair such that you are facing downwards and the hips are placed on your chair’s pad, while the ankles are right behind the chair’s foot support. You must ensure that the hips and ankles are stably-positioned and the upper body is hanging downwards.
Next, slowly raise the upper body until it reaches back in a straight line’.
Now, lower the upper body using a controlled motion’ back into your starting position.
WHAT IT WORKS – This exercise works to train the muscles in the lower back like the glutes and rector spinae’.
6. THE REACHER BICEP CURL’
To perform this workout you will need external weights like dumbbells. This is what you need to do:
First, stand right next to your chair’s pad which usually supports the hips and upper legs, and make sure you are facing toward your chair.
Next, place the upper arms over your chair’s pad. You can kneel next to your chair if necessary. The upper arms should be in a position such that they are almost in a straight line’ up, and are approximately at a 45-degree angle with the upper body. The lower arms must be stretched out in line with the upper arms. The hands holding the weights should have the palms facing in an upward direction.
Now, fold the arms at your elbows until you cannot go further. Make sure that the upper arms and body stay in place and the lower arms are not twisted during this movement.
Finally, lower the hands back to your starting position using a controlled motion’.
WHAT IT WORKS – This exercise works the bicep muscles.
7. THE OMAN CHAIR TWIST’
This exercise is like the Oman Chair Crunch’ but it involves twisting. This is what you need to do:
First, place yourself on your Roman Chair and make sure that the feet are locked behind your chair’s ankle pads.
Next, place the hands behind the head.
Now, lean back so that the upper body is parallel to your floor.
Next, sit up followed by twisting the upper body to one side. The elbow must be pointed in front.
Finally, lean back and repeat. Then twist the body to another side while sitting up.
WHAT IT WORKS – The twisting motion’ works on different core muscles, while improving this muscle group’s flexibility.
8. THE LUTE HOLD’
This is what you need to do:
First, take a position on your Roman Chair such that you are facing upwards and the hips are on your chair’s pads while the ankles are behind your chair’s foot support. Ensure that the hips and ankles are stably-positioned and the body is in a straight line’.
Now hold this position until cannot hold it anymore; the more time holding the position, the better the results.
WHAT IT WORKS – This exercise works on the muscles of the body.
9. THE IP’
If your Roman Chair comes with two handles in close proximity to its upper pad, then you can perform this workout. This is what you need to do:
First, stand right in front of your chair and position the back towards the chair.
Next, place your hands on your chair’s support handles. After this shift the weight in such a way that the arms are mostly carrying the weight.
Now, bend the elbows slowly so that they are at 90 degrees. At the time of lowering the body place it right in front of your Roman Chair. Ensure that the arms are performing most of the work.
Finally, raise back the body into what position you had in the second step using a controlled motion’.
WHAT IT WORKS – This exercise works on the tricep muscles.
FINALLY:
Since these workouts focus a lot on your back, you are at risk to injury if your back is sensitive. You should talk first to someone with expertise prior to performing these Roman Chair exercises.