Not to pin one job on another, but when it comes to building a 6 pack, (while protecting your back), the captain’s seat is always there.
“Also called the Roman Chair, the captain’s chair is a tool that you will see standing against a wall somewhere in many gyms,” said Michael Wittig, ISSA expert trainer. “It looks like a high chair with armrests, but there’s no seat, and they’ll usually have dip bars attached to the handrests.”
For those who want to build an impressive midsection, the captain’s chair is a tool that allows you to hit all the angles of your abdominal region while keeping your back health in check. So, if you’re struggling with lower back issues or looking for killer abs, this machine is for you.
“The captain’s chair strengthens your back, reduces the chances of injury and isolates the rectus abdominis, obliques, and hip flexors,” says Wittig. “It allows people without the ability to perform basic exercises from a hanging position, and it is suitable for people of all ages from young to old.”
When a captain’s chair is used as part of a person’s regular training program, Wittig explains that it can strengthen the core, improve posture, and reduce lower back pain.
On that note, if you’re looking to build a strong core, here’s your guide to using the Captain’s Chair. But before you try a side note; some people may not have the upper hand to hold themselves in the captain’s chair. “If you’re in doubt about your strength level, make sure you have something when you train,” warns Wittig.
How to Use the Captain’s Chair
Proper form is important when using any equipment and helps you not only avoid unnecessary injuries but also allows you to get the most out of your training. Here, Wittig shows you how to best get into the captain’s chair in the right way so you can reap all the benefits of the next workout.
- Place your arms on the armrests, hold the handrails, and press your back against the backrest.
- Brace yourself in place with your back and shoulders.
- Try not to let your upper body sink to the floor.
- Let your legs hang straight down.
- Keep your neck straight and forward during all exercises.
How to Perform the 4 Standard Tests for a Captain’s Chair
Some of the captain’s “go-to” exercises include: leg raises, knee raises, side knee raises, and bicycle knee raises. Once you’ve nailed proper form in the chair, try these exercises. You can increase the difficulty level of these exercises by placing a dumbbell between your feet.
How Do You Captain Chair Bicycle Knee Raises
- Enter the first place with good form.
- Raise one leg up to a 90-degree angle and leave the other hanging.
- Raise the second knee to a parallel position while simultaneously dropping your first leg.
- In a continuous motion, repeat.
- Make sure you maintain a steady pace and make sure each knee is lifted at the correct level.
How to Make a Captain’s Chair Knee Raise
- Enter the first place with the appropriate form.
- Bend both of your knees and hold them together, making a squat position in space.
- Bring your knees up to your chest. (Make sure you lift them above your hip flexors.)
- Lower them to the starting position and repeat.
How to Do Captain Chair Leg Raises
- In the first position, slightly bend your knees and slightly raise your legs. Stand at a 90 degree angle. Hold this position.
- Slowly relax your legs until they return to the starting position. Be sure to tighten your abs as you walk and don’t let your legs drop.
How to Do the Captain’s Chair Knee Side Raise
- Enter the first place
- Bend your legs and bend from the waist to bring your knees to the right of your body. Think of raising your legs towards your elbow.
- Lower your legs back to the starting position.
- He sighed as you lowered your legs.
The Captain’s Chair Workout for Beginners:
Captain’s Chair Bicycle Knee Raises: 2 sets of 10-12 reps on each side
Captain’s Chair Knee Raises: 2 sets of 10-12 reps
The Captain’s Chair Workout for Intermediate and Advanced Levels
Captain’s Chair Leg Lift: 3×12-15
Captain’s Chair Knee Side Raise: 3×12-15