Hyperextension (on Bench)

spinebackbody weight

Learn how to do the Hyperextension (on Bench) with proper form and technique. This body weight exercise primarily targets your Spine, with secondary emphasis on Glutes, Hamstrings.

Hyperextension (on Bench) exercise demonstration showing proper form

How to Do the Hyperextension (on Bench)

Follow these steps to perform the Hyperextension (on Bench) with correct form:

  1. 1Adjust the hyperextension bench so that your hips are resting comfortably on the pad and your feet are secured.
  2. 2Cross your arms over your chest or place your hands behind your head.
  3. 3Slowly lower your upper body towards the ground while keeping your back straight.
  4. 4Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
  5. 5Repeat for the desired number of repetitions.

Hyperextension (on Bench) Muscles Worked

Primary

spine

Secondary

gluteshamstrings

Exercise Details

Equipment
body weight
Body Part
back
Category
Extended

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