Animated GIF · Available via API
gif_boxHyperextension (on Bench)
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fitness_center Equipment
Body WeightCategory
strength
Mechanic
isolation
Cal/min
4.3
Force
push
Hyperextension (on Bench) is a beginner single-joint isolation pushing exercise targeting the Spine in the Back region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Glutes and Hamstrings.
list_alt Step-by-Step Instructions
Adjust the hyperextension bench so that your hips are resting comfortably on the pad and your feet are secured.
Cross your arms over your chest or place your hands behind your head.
Slowly lower your upper body towards the ground while keeping your back straight.
Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
Repeat for the desired number of repetitions.
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