Beginner
HYPEREXTENSION (ON BENCH)
Back
Body Part
Spine
Target Muscle
Body weight
Equipment
Beginner
Difficulty
Target Muscles
Spine
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Adjust the hyperextension bench so that your hips are resting comfortably on the pad and your feet are secured.
2
Step:2 Cross your arms over your chest or place your hands behind your head.
3
Step:3 Slowly lower your upper body towards the ground while keeping your back straight.
4
Step:4 Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
5
Step:5 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
