The Perfect Roman Chair Workout

roman chair

The roman chair (as exotic as it sounds) is also known as a hyperextension bench, among many other names. It is one of the most sought after home equipment exercise machines that offers the convenience and comfort to effectively exercise almost every part of your body, straight from your home. The roman chair can also be found in any gym or health club, and with the help of a personal trainer, you can further boost your use and amp up your routine for optimum results when it comes to strengthening your core. Believe it or not, you can even find this fine piece of equipment in most physical therapist offices as an accepted method of treatment to rid clients of back pain, and it even promises to improve posture. If used properly for fitness goals, the roman chair (also adjustable to meet your fitness needs) can give you the body you’ve always wanted. The proper use of a roman chair can easily tighten your stomach for rock hard, sexy abs and tone your glutes.

The roman chair boasts two comfortable and convenient pads that further support the hips and back and allows the legs to comfortably hook onto the chair for different variations of exercises and crunches. The use of the roman chair can effectively target abdominal muscles, glutes and hamstrings, and your back area. Today’s gym goer is most focused on finding routines and equipment that can target larger, and multiple areas at one time, rather than work one part of the body at one time. The roman chair allows for this type of flexibility in your routine. Since it was first invented, there have been several upgrades and models over the years that you can choose from based off of your personal preference and goals, leaving endless options for the ultimate workout.

Roman chair trunk extensions are a great way to really work your glutes in isolation. Think of the “trunk extensions,” as being a crunch but for your buttocks. As you lock your legs, pushing against ankle pads, you extend yourself over the bench in a downward motion, and as you bring yourself back up, you squeeze your glutes to assist in bringing your body back to an upright position, for the ultimate glute workout. Lastly, the glute/ham developer is very similar to the trunk extension exercise, rather than go all the way down, you slightly flex and crunch your glutes, further working your lower body including your back, and especially those glutes and hamstrings. Furthermore, you may be wondering why this exercise is done through the use of the roman chair would be better than the GHD machine (Glute Ham Developer machine). You should know that as mentioned before when the roman chair first released, it was so wildly popular that many different models and variations came out, the GHD machine being one of them. This machine is essentially the same thing as a roman chair, however, it does not offer the capabilities that a roman chair does. The original roman chair can be adjusted to look like an entirely different machine that can perform different functions, as opposed to the GHD machine that can only modify slightly to refine precision in your performance when it comes to exclusively glute and hamstring exercise performance.    

As you probably already know by now, strengthening your core is a sure fire way to improve not only your posture and quality of life, but it can certainly benefit your regular workout routines by enhancing your ability to perform. This workout routine includes the “roman chair crunches, roman chair twists and the roman chair hanging leg raises.” By adjusting the roman chair, you can simply hook your legs and position your body into the ultimate crunch position for an intense ab workout. Secondly, you can adjust the chair again, to rest your hips on the larger pad, further hooking your legs in the same position, but more upright where you are facing the ceiling to perform a crunch that ends in a twist to really target your abs and core muscles. Lastly, if you add a hanging bar to your routine, although not a part of the roman chair, a hanging leg raise can top off your “killer ab workout” for the ultimate ab and core strength routine.

Lastly, the roman chair can also allow you to really focus on your lower back, further according to the site. They have designed a third workout routine for the lower back using the roman chair. This workout routine includes the following exercises: “hyperextensions, twisting roman chair hyperextensions, and the kettlebell lift.” Roman chair hyperextensions allow you to lie on the chair in a face downward position, with your legs fully extended, and hips resting on the pad. The idea is to simply perform a “plank” by making sure that you extend your body so that your torso is in line with your legs. You then cross your arms across your chest, lower your upper body and further focus on using your lower back to bring your body back up and in line with your legs. The roman chair twist hyperextension exercise calls for the same position and movement, the only difference is, instead of crossing your arm, you place your hands behind your ears, and as you rise, you twist to one side, repeat, rise and twist to the other side, while again, focusing on your lower back muscles to do the movements. With the roman chair kettlebell lift, you must readjust your chair so that you are in more of a slanted upright position, lock your legs in place, cross your arms again, across your chest, bend over, grab on to the kettlebell, using your lower back to direct your movements, the site further instructs that you move the kettlebell up and down and together, the roman chair has given you a fabulous lower back workout.

With these workouts and different variations, it is easy to see how the roman chair can give you a complete workout. Whether you are targeting your back, glutes and hamstrings or your abs and core, you absolutely cannot go wrong with the roman chair. Also, the padding and functions that the roman chair offers further reduces injuries, making an ideal fit for those who take extra precautions as well.

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