Is there a difference in doing an exercise sitting or standing? Does the focus change or are there benefits to one over the other? Keep reading that you will be surprised!
You have surely noticed that many weight training exercises can be performed both standing and sitting. We have the case of the military press, the curl with standing cufflinks or the curl with support on the thigh, the lifts to train the posterior portion of the deltoids and some more.
Now, generally speaking, the difference between the benefits of doing a certain exercise while sitting vs. standing is probably minimal, but we also know that it’s those little things that separate the good from the great, right?
So, Is it useful to change the training position, alternating the exercises between doing them standing or sitting? What is the difference between standing or sitting when performing the exercise?
Let’s see it! Do not forget that each time you change the way you perform an exercise, be it the angle of work or the position of the body, the muscles are exercised in a slightly different way.
Do the seated exercises
Beyond those exercises in which gym equipment is used, most of the exercises that can be performed sitting or standing are for the upper body. And the most notable difference between the two positions is the involvement of the torso and legs.
But doing weights while sitting allows us to gain confidence and muscular focus, how?
When we train with weights sitting on a bench, and especially when we support our back on a backrest, we have the advantage of eliminating the potential risk of injury to the back and mainly to the lumbar region.
This allows you to focus more intensely on the muscle rather than keeping your knees bent and your back straight to avoid injury.
Even the effectiveness and intensity of movements can be seated higher than standing versions.
And the lack of participation of the lower body can prevent the movement from being of the “trap” type, that is, we will not be able to use the legs or the back to give an impulse in the last repetitions, but we will have to perform an extremely strict movement.
In short, it is a safer way to train and a deeper focus on training a particular muscle group.
Do exercises standing
So, based on the above, is training sitting down the best? Not necessarily. Many times, it is often beneficial to train standing up, as this leads to greater participation of the whole body, as this is how other stabilizing muscles come into play to a greater extent.
Compared to sitting, the legs, abs, and back will be more involved when the exercises are performed standing up.
For example, the muscles of the abdominal wall, forming a natural belt around the bottom of the torso and help maintain properly aligned spine. When doing standing weights, we also begin to request these muscles that help us stabilize, making the area much stronger and gaining confidence in the future.
Gaining strength in this region is critical for back health and everyday actions, such as bending over, lifting, or standing.
However, it would be wise to be careful when lifting a load above your head, especially when you are standing still.
Not only does control become a problem, but it also increases the stress placed on the spine and more precisely on the lower back. And if the lumbar region is not well developed the risk of injury increases.
Then do you have to train standing or sitting? Conclusion
If you want to focus all your efforts on a particular muscle group, I recommend the seated version of the exercise.
Now if your goal is to involve a greater number of muscles, including those used for body stabilization and balance, performing these exercises while standing will be the most appropriate option.
Whatever your goals, the benefits of achieving a greater variety of exercises when training standing are greater than if you chose the seated version, but this, as long as you do not train with loads too high enough to put your body.
In this sense, we are already in a position to affirm that any weight training routine that claims to be successful should include movements performed in different positions, be they standing, sitting, with equipment, with free loads or even with your own body.
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