9 ROMAN CHAIR EXERCISES AND THE MUSCLES THEY TARGET

Рет қаралды 226,671

6 жыл бұрын

EXERCISES
1)SIDE BEND
2)WEIGHTED SIDE BEND
3)INCLINE PUSH UP
4)HANGING DIP
5)KNEELING PREACHER CURL
6)BACK EXTENSION *note: this exercise also works the glutes and hamstrings which are not shown on video
7)WEIGHTED BACK EXTENSION *note: this exercise also works the glutes and hamstrings which are not shown on video
8)ALTERNATING SIDE BACK EXTENSION note: this exercise also works the glutes and hamstrings which are not shown on video
9)WEIGHTED ALTERNATING SIDE BACK EXTENSION *note: this exercise also works the glutes and hamstrings which are not shown on video

Пікірлер: 136

@citizensane1426 2 жыл бұрын

I do this in my Gym to help my L4/L5 herniation situation. Gives me a lot of self-confidence. I am only 85 years young. Thanks Fit Gent demonstrating gentleman. You are the real deal.

@Freezera86 3 жыл бұрын

2:14 Please next time get someone that knows how to do back extensions because he's hyperextending like crazy, if you want to hurt your spine this is the way to do it. DO NEVER PASS THE NEUTRAL POSITION WHEN DOING BACK EXTENSIONS!!!

@bobmcfeeasdksjdifjsii6097 2 жыл бұрын

Don't worry, he can just go do some "incline bench" LOL.

@doris5625 2 жыл бұрын

Agreed....when I saw him hyperextending his back that way, I was cringing

@divebombdoug4872 2 жыл бұрын

this is only true if the person doing it does not have the ab strength necessary to support the spine, which to be fair, is most people

@harryzero8829 2 жыл бұрын

@@doris5625 so was i..

@She-vk6qr Жыл бұрын

@@doris5625 are you referring to when he is down or when he is up…as being the problem?

@CB-ui6fn 3 жыл бұрын

Back Extension was done with atrocious form, you should not be hyperextending the lower back like that. Whether your goals are for hypertrophy, injury prevention, or strength you shouldn't be creating motion from the lower back in that way. It should be thought of as a bridge, think of how your lower back shouldn't be extending in this way during a deadlift, kettlebell swing, or squat

@jacksonfive2006 3 жыл бұрын

What would be proper form here? Not going past straight, slower movement? I always thought this movement was for the hamstrings, my hamstrings always burn after I use this thing.

@tammyt.b.1078 Жыл бұрын

That's how I learned them in college and subsequent gyms after that.

@thev3432 Жыл бұрын

@@jacksonfive2006 Good questions. He makes it sound like someone could die from them.

@demijebus6831 Жыл бұрын

The lower back should remain flat. Once it begins to roll, you have passed a safe range.

@fabioperata450 3 жыл бұрын

You’re killing your back my brotha

@thenameofthegame4037 2 жыл бұрын

Yeah?

@steveborn3455 3 жыл бұрын

When doing the back extension, the knees should be slightly bent to ensure that the hamstrings are not being engaged. Also, the extension should only come up to the point when the body is almost straight. Going beyond that point into hyperextension engages the glutes and hamstrings. The reps should be done much slower to ensure that the targeted muscles are doing the work instead of momentum. Lastly, if you are doing all of the previously mentioned techniques, you really don't need a weight plate.

@danielbeetsma6118 3 жыл бұрын

Thanks for this addition, that makes a lot of sense!!

@fuzzybanana0123 Жыл бұрын

Not to mention he's rolling his back forward/curling it. Doing that to your back under load is awful. Should be hinging at the hips and only going down as far to keep that spine neutral like that, like a deadlift or cable pullthrough.

@Tristan-so2eb 11 ай бұрын

Absolutely, plus hyperextending your back is dangerous since it puts far too much pressure on the spine! You should stop when your back is in a straigth line with your legs.

@Stan_the_Belgian 9 ай бұрын

Fully agree was also surprised about his technique

@barmyb 5 жыл бұрын

Great video. Just started using this machine today and its a lot of fun. Gonna give some of these a go

@juliorivas1995 5 жыл бұрын

Wow thank you I never know all this Exercises.....

@knife121 3 жыл бұрын

Viewers please don’t hyperextend your back the way he is doing it. Hyperextension like this is really bad for your back. Please forgive me I don’t mean this in a bad way. I suffered from a back injury and just don’t want anyone else to end up with a back injury. it’s not fun at all.

@E2DaG805 18 күн бұрын

Thanks I started Roman chair today..this helped

@mycatisromeo 5 жыл бұрын

Mine does 1 thing, and one thing really well;. Collects dust

@johnnaeistewart7958 4 жыл бұрын

,😂🤣😅😲😆😂🤣 *You Crack me up!!"

@RickRubinesque 4 жыл бұрын

You could dry clothes over it?

@jlm990 3 жыл бұрын

What a waste, I'll take it off your hands

@jhernandez626 3 жыл бұрын

🤣🤣

@JenWIL641 2 жыл бұрын

😂

@NYCGAL328 5 жыл бұрын

Thanks for posting this😊 Great video

@chickensdontsurf 5 жыл бұрын

I tweaked my back recently, and those "alternating side back extensions" are doing the trick. Your body lets you know when you are ignoring a muscle group, lol.... with lots of pain.

@fitgent8027 5 жыл бұрын

Hi, Thanks for the view. Don't forget to subscribe so you don't mess any new videos. Best, FG

@tyneeweenah2907 5 жыл бұрын

Love the ingenuity man props to ya 😆🤘

@code268 Ай бұрын

The vid I've been looking for. Thank you

@stevencorbo1220 3 жыл бұрын

Great video one of my favorite pieces of equipment because you can really hit so much and people neglect their midsection yet it's the most important

@peterkeisner7584 4 жыл бұрын

Like the music and love the way that he is on the counts

@CFox.7 4 жыл бұрын

Isnt this a hyperextension bench seeing as its at 45 degrees ? A roman chair has a horizontal starting position

@pardss9737 4 жыл бұрын

Hyperextension of the back. Terrible form.

@carloskalinchuk3636 6 жыл бұрын

Thank you!!! Really excellent technique and I didn't think about doing dips with this unit! Thanks!

@dough9512 7 ай бұрын

I have my doubts the handles were designed for that much weight. In either case, be careful.

@albertofinochietti80 5 жыл бұрын

Very good vídeo!!

@RichRich1955 4 жыл бұрын

This has made my low back feel great

@RicosRixo 3 жыл бұрын

Idk is my lower back is just weak but every time I desdlift or squat I have good form but I feel sum in my lower back is that because it’s weak?

@cardenas86pcec 3 жыл бұрын

@@RicosRixo same here

@elainecalzadilla9739 3 жыл бұрын

With mine I did all of this Exercises. Amazing Machine !!

@prettyscar876 6 жыл бұрын

Thanx now i have idea

@cocosung2371 2 жыл бұрын

Unbelievable. So strong

@nikkoataylar6486 6 жыл бұрын

Thanks..this is a great help..

@enrinev7380 5 жыл бұрын

That is not a roman chair. It's a hyperextension something.

@rahulyaji 6 жыл бұрын

Great

@JohnnysTrainVideos 5 жыл бұрын

Would you share the make and model of this chair used in this video please?😀

@georgemodzelewski1505 3 жыл бұрын

i swould aslo like that info

@wordforlife1585 3 ай бұрын

So basically you can do 5 exercises on the roman chair. Push-ups Back-ups Side-ups Dips Preacher curls Got it. Thank you.

@adalwulf435 3 жыл бұрын

One, the roman chair is flat, this is a back extention bench. Two, there is no point in hyperextending your back on the incline, you just lose tension and nothing gets trained at that angle (unless your paralell, like the romen chair, which again, this is not). Also, twisting and bending like in the last exercise is not great in the long run.

@harryzero8829 2 жыл бұрын

The way he is performing these excercises will lead to permanent damage of the spine, their are far better videos on yu tube ,that will show you the correct way, and the reason why you should not hyperextend the back as he is doing in this video

@tyranusmaul 4 жыл бұрын

what exercise works the abs? the lower abs more specifically?

@squashduos1258 Жыл бұрын

I would add two: single leg back extensions (crazy pump)….regular back extension with tycker chin to target glute max! Fwiw

@danabiscan5924 4 жыл бұрын

is this your equipment? who makes it?

@tobydavis5673 4 жыл бұрын

The bench used in this video appears to be one of quality and possibly commercial grade to be used in gyms. However, could you let us know the brand and where one identical to this can be purchased?

@durstcycle5986 4 жыл бұрын

not sure why these machines are called "hyper" as hyperextension is poor form. come up to straight.

@UFCANT 4 жыл бұрын

I bought a $350 bodycraft last year. Wish I knew how much I can do with it. I’ll be on it tomorrow

@tobydavis5673 4 жыл бұрын

I’m in the market for a Roman chair hyperextension bench. The Bodycraft looks like one of the better ones. How do you like it so far? Has it met your expectations? Did you buy it directly from Bodycraft on line? Any info you have about it would be greatly appreciated.

@raisedonAMradio 4 жыл бұрын

I’ve owned a Roman Chair for over 10 years and it has been the most versatile piece of equipment I own for the minimum space it takes up. Overall, next to a power rack, the RC is the best piece of exercise equipment available.

@elanalottner7542 2 жыл бұрын

in the back extensions, is he hyper extending?

@beoz658 5 жыл бұрын

no way poor technique u r overextending low back this is dangerous

@whatnextkai1294 5 жыл бұрын

hyperextension

@RichRich1955 4 жыл бұрын

Bending over is dangerous?

@lecobra418 4 жыл бұрын

@@RichRich1955 Watch the video again, on the concentric part of the movement he is going back way too far, you shouldn't go past the starting point meaning straight neutral spine. More is exposing yourself to injury, if it's too easy then add some weight (weighted vest/plates/dumbbells).

@Pugetwitch 4 жыл бұрын

I noticed the hyperextension when raising up too. the moves are good though, just his form needs work.

@prinzeugen4734 2 жыл бұрын

You can prolly do a row off the handles?

@nickohdub 3 жыл бұрын

my back hurts watching this

@michaeldrosdowich4998 4 жыл бұрын

What model is that?

@csawserv 2 жыл бұрын

Why are you over extending when you come up? Is that not bad for your lower back and spine?

@JabezGill 2 жыл бұрын

“9 exercises” aka a bunch of variations of the same 3 exercises and some arm curls 😂

@richwhite5942 3 жыл бұрын

What's the name of that Roman chair ?

@5tamika 5 жыл бұрын

Adding the link to find the equipment would have been nice.

@fitgent8027 5 жыл бұрын

Hi Simply Natural Thanks for the view. Will definitely try to do in the future. Please don't forget to subscribe so you don't miss new videos! Best,FG

@LOUDsigh 3 жыл бұрын

Lol. Anywhere exercise equip is sold! But i came b/c dnt know how to use RC

@cranebeg 3 жыл бұрын

Back and obliques then..

@2binto164 4 жыл бұрын

ahh... those are not erector spinae those are your lats dude. the erector spinae frame both sides of the length of your spine. good hack of multi use of the hyper though.

@Kitto0 5 жыл бұрын

Track name ? Sounds similar to “Remember the name”

@fitgent8027 5 жыл бұрын

Hi KittoO, Thanks for the view. The track is "epic journey" from premium beats. Best, FG

@CB-lh8gw 3 жыл бұрын

You can also hear this with Lyrics under the name "Greatness" By Immortal S.U.S.P.E.C.T.S

@romeo7smith463 5 жыл бұрын

Where can I buy an inexpensive chair like yours? My height is 5 4. Thks

@fitgent8027 5 жыл бұрын

Hi Marianne Colucci, Thanks for the view. Amazon.com has a nice selection. Be sure to purchase one that is adjustable so you can match it to your height. Best, FG

@tom8181 5 жыл бұрын

I got one on amazon from cap for less than a hunnert its adjustable@@fitgent8027

@marielotter0404 4 жыл бұрын

Can someone give me an idea of reps? I'm a beginner and 5 lbs overweight.

@thefaceplacestudio7687 3 жыл бұрын

start with no weight and work up to 20. Then add weight. As everyone mentioned - do not hyperextend.

@robinhouston112 2 жыл бұрын

w What is the name of the Roman chair that he is using. Where can I buy one

@fitgent8027 2 жыл бұрын

Sorry not sure the name but you can definitely find one on Amazon.

@user-hx3yr3fc3y 3 жыл бұрын

This is NOT Roman Chair but rather Hyperextension bench.

@rwd618 3 жыл бұрын

Can this help a pelvic Tilt?

@its_james_fitness 3 жыл бұрын

When done the way he does it, it would make it worse lol. I had ATP, best way to get rid of it was sitting less and standing upright and proud. Maybe get a standing desk. Otherwise, stretching the lower back, stronger abs and stretching the hips works well. Good luck

@BobMc87 5 жыл бұрын

Don't they also work the hamstrings and glutes?

@fitgent8027 5 жыл бұрын

Hi Bob, Thanks for view. Yes, the hamstrings and glutes are worked as well. Best, FG

@beckr123 6 жыл бұрын

Where can I get that exact chair?

@fitgent8027 6 жыл бұрын

Hi beckr123 Below is a link: www.amazon.com/Valor-Fitness-Adjustable-Back-Extension/dp/B00GAC5NI6/ref=sr_1_25?s=exercise-and-fitness&ie=UTF8&qid=1529456012&sr=1-25&keywords=roman+chair Best, FG

@bigdogkropp 5 жыл бұрын

Obviously that is not the same piece of equipment

@jeffreymurdock8720 5 жыл бұрын

That's 3 exercises. Adding weight doesn't make it a different exercise. Kneeling preacher curls? Really bro. You can do dips if your under 5'2" and 125 lbs. Lol

@fitgent8027 5 жыл бұрын

Hi Jeffery Murdoch, Thanks for the view. Ok, you can count the exercises however you like. Yes, kneeling preacher curl. There’s one preacher curl bench at most gyms and that bench tends to be busy, so doing preacher curls on a back extension bench can be a quick fix so you don’t have to work in/wait. Also the model for the videos is 6’ 185lbs. Best, FG

@UFCANT 4 жыл бұрын

Dips is pushing it with this thing but I can totally see kneeling preacher curls.

@Phil926 Жыл бұрын

a weighted version of an exercise ... is not a different exercise ...

@selfmaderish4690 2 жыл бұрын

Watching this hurt my spine. Way to much extension at the top. You should NEVER swing to the point if a curve of your spine. Come up just til about the even/ neutral area. You should look like a stick.

@beggarsbingaming32 Жыл бұрын

...................you counted the weighted moves?😑😑

@dopamine-87 Жыл бұрын

DO NOT HYPER EXTEND YOUR BACK LIKE AT 2:25... that's a rookie as move 🤦‍♂

@dv3386 Жыл бұрын

Too much range on spinal extension, compressing lumbar spine.

@bigtank1982 2 жыл бұрын

Adding weight to an exercise doesn’t make it a new exercise. So I’m counting that 3 of these aren’t different. Useful otherwise.

@WinstonEdgoose 10 ай бұрын

Back extension going too far

@erfho8y Жыл бұрын

*SKIP INTRO:* 0:27

@patrickmkiv Ай бұрын

That’s not a Roman Chair. A Roman Chair is a seat without a back that hold the feet down for doing ab exercises.

@fitgent8027 Ай бұрын

amzn.to/3Rz7P0n

@patrickmkiv Ай бұрын

@@fitgent8027 kzfaq.info/get/bejne/eLB5opdmlq-rc58.htmlsi=fceifeePr2wQHfqP

@paulaa1175 10 ай бұрын

Problems: Where's the mention of glutes as the 'target'? if the pad is positioned correctly and a natural back posture is maintained - it's 90% glutes doing the hinging. A great exercise. There's too much back curling of the lumbar spine ... dangerous for many people. And as others have mentioned - hyper-extending at the top - not necessary and potentially dangerous for the spine. This is low grade advice. Not a good video.

@Omerfayyaz2001 3 жыл бұрын

why is he hyperextending his back? This causes injuries

@jacksonfive2006 3 жыл бұрын

What do you mean? Isn't that the purpose of this thing?

@Omerfayyaz2001 3 жыл бұрын

@@jacksonfive2006 look at other trainers and their explanation and you'll get what hes doing incorrectly.

@mitch4993 4 жыл бұрын

Watch this guy instead: kzfaq.info/get/bejne/mLV6qJqpzpnQY4U.html

@dgreenin408 2 жыл бұрын

WTF

@margaritam8140 5 ай бұрын

Hate these! Wish they'd stop referring to them as Roman chairs when they're hyperextension units. Its function is literally in its name: HYPEREXTENSION I'm looking for exercises specific to an actual traditional Roman chair, not this shit

@krachtwerkonlinecoaching 4 жыл бұрын

Side bends are one baaaad excercise for your body. It's not a natural movement for your body. Also your hyperextension is baaaad! Don't you feel any pain in your lower back? Your spine should be neutral. NEVER EVER that hyperextended...

@tanyagomez5708 Жыл бұрын

Bad exercices... Bad tecnique Dont do it please 🙏🙏🙏... All exercices have a bad technique and he doing all exercises wrong... Please don't post videos like that

@rainnobody1782 4 ай бұрын

I like this comment❤❤

@mrmann44 3 жыл бұрын

Terrible form! Not only is hyper-extending your lower back bad for your lower back, but it takes tension off your glutes and hamstring, areas that should be engaged fully throughout the movement.