The Roman chair suggests that it is a chair that dates back to Roman times. At least for people who do not practice bodybuilding or fitness. However, in reality, it is an equipment of body-building. It is one of the best pieces of equipment to have for those who practice weight training at home. It is obviously essential in your gym but if you have it at home, you can concoct a weight training session at the top. It is very practical because you can do a lot of exercises with it. Let's see what are its characteristics? How to use it? What are the exercises you can do with the Roman chair.
Description of a roman chair
There are several versions of the Roman chair since its creation in 1800. However, to better describe it, we must refer to the most famous model which is the "power tower". It allows the realization of different kinds of bodybuilding exercises. In particular the muscles of the upper body.
The "power tower" consists of a pull-up bar. It allows to work the muscles at the level of the back, the biceps and the triceps with the "station of dips" which allows to solicit the muscles at the level of the pectoral and the triceps.
Some models of Roman chairs also include a squat rack that can be used to perform lunges and squats. It can be used to hold an Olympic bar to help build lower body strength. The height of the rack is adjustable to allow people who are taller to perform their squats correctly.
On some but not all, there is a weight bench which can be unfolded at will. It is used for pectoral exercises. Finally, there are the push-up handles that allow you to increase the intensity of each workout.
Finally, if you have a full version of the machine, you will also have handles for doing push-ups.
Also called Captain's chair, you will have understood, the Roman chair is designed for the realization of several kinds of exercises of musculation.
The different kinds of exercises that can be performed on this equipment
Pull-ups
This is one of the main strength training exercises that the Roman chair is known for. A series of pull-ups builds muscle throughout the upper body. Done correctly, it allows you to get big biceps but especially to develop a wide back.
The grip for a pull varies depending on the model of Roman chair you have. Some models favor a neutral grip. Others are ideal for a wide or tight grip. If you do your strength training at a gym, you may have a Roman chair with a support called a handlebar that is positioned to rest your knees on. It is used to lighten the weight of the body for people who are beginners or who have difficulty performing pull-ups. If you do not have this support, it is possible to put an elastic band to lighten your body weight.
You can read this complementary article: How to do the pull-ups?
Dips
Dips are performed on the dips station of your Roman chair. They are designed to work the muscles of the triceps, the anterior deltoids and the pectorals. They also help build back and abdominal muscles. Otherwise, the dips promote the muscular development of the bust.
The abdominals
Abdominal exercises on a Roman chair are performed through knee raises. The latter make enormously work the muscles which one calls chocolate bar. That is to say, the rectus abdominis located at the level of the stomach. Depending on the leg movements you perform, you can also work the obliques.
At the same time, the knee lifts allow you to build up your inner leg muscles. In addition to working the entire abdominal muscles, they also build up the hip and thigh muscles. Not to mention the glutes, which are automatically strengthened because of the knee raises.
The pumps
Traditional push-ups can be done with the help of the handles, but this machine is not essential for doing push-ups. Find here all the variations of push-ups you could try:
The advantages of the Roman chair
The biggest positive point of this bodybuilding equipment is its capacity to allow the realization of several exercises muscling 80 % of the body. This percentage can even reach 100 % in case you have a squat rack.
The Roman chair is the right equipment to thicken the back. The same applies to the triceps, biceps and pectoral muscles. By using this machine, you automatically build up the muscles in the abdominal area. It is therefore ideal for both partial and total body training.
The disadvantages of the Roman chair
The negative points of this machine of musculation are not on the level of the exercises which are to make on it. Its disadvantage is in its size. It is rather imposing. It can quickly become cumbersome in a rather small space.
Then, to have one at home, you have to spend a small fortune. Although this small negative point is quickly forgotten when you discover "everything" you can do on it. However, this disadvantage can be overcome by cheaper models. It remains to be seen whether the quality and sturdiness of the material are up to scratch.
What are the criteria to take into account when choosing a Roman chair?
Are you won over by the capabilities of the Roman chair and want to buy one? Here are some basic criteria that may be useful to you.
Define your needs
The choice of the model of Roman chair must be made according to your objectives in terms of bodybuilding. If you want to build up the lower part of your body, it is better to buy a squat. The same goes for those who just want to stretch themselves with a few short pulls. The pull-up bar is best suited for this type of situation. So there's no need to buy such an imposing machine, unless you want to set up a small weight room at home
Consider the location of the equipment
This is a habit that should be adopted before making any purchase. Always ask yourself if there is enough room in your home to install the equipment. If not, you will be forced to get rid of some of your furniture in order to enjoy your Roman chair.
Pay attention to the assembly of the material
This is another point to be careful about. It is not uncommon to see people having difficulty assembling their weight training equipment. To avoid the same situation, you can ask the seller for advice beforehand.
For a purchase that was made online, it is possible to get more information from the site that sold you the Roman chair.
Possible accessories for a Roman chair
Once the material has been delivered and installed, you can move on to the next step, if you need it of course. That is, choosing the accessories that will go with your Roman chair. They are to be used to embellish certain bodybuilding exercises. Their absence does not spoil the quality of your bodybuilding exercises. On the other hand, to have more functionalities in your home gym and to do much more bodybuilding exercises, you can add other materials such as :
The suspension strap
It is an accessory also called TRX that can be useful during the realization of the abdominals. Its presence is not necessary. It just allows you to get out of the usual bodybuilding movements.
The punching bag
The use of this accessory depends on the model of Roman chair you have. It is an accessory that allows you to do cardio in addition to all the other exercises possible on your weight training equipment.
Dumbbells
They are practical for performing weighted pull-ups. Dumbbells also help to perfect the bench press.
The ballast belt
It is used to increase the intensity of the efforts made during a bodybuilding exercise.
The Olympic Bar
It is used to reinforce the effects of the traction rack.
Bodybuilding gloves or bodybuilding hooks
Weight lifting gloves prevent the formation of horns on your hands. As hooksThey allow you to target your back muscles.
The weighted vest
This vest can be used to replace the weight belt. This way, to add difficulty to your pull-ups, dips or others, you will lift heavier and your muscular reinforcement will be better.
Conclusion
The Roman chair is a multi-functional weight training device. It will be useful to you to make many exercises and will help you to develop your musculature by working several muscular groups.
Here are 2 choices of roman chair:
Do you want a complete bodybuilding program to follow?
Other articles to read:
How to successfully gain muscle mass?
The benefits of walking as a complement to weight training
Weight training or crossfit: which one to choose?
