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.
warning Common Mistakes
Recruiting larger muscle groups to "help" move the weight instead of isolating Spine — swinging momentum or shifting the torso takes tension off the muscle this exercise is meant to train.
Flaring the elbows too wide or letting the hips sag/pike, which shifts load off Spine and stresses the shoulder joint.
Rushing through reps using momentum rather than controlling both the lifting and lowering phase, which is especially important since there's no external load to force good tempo.
Skipping a warm-up set at lighter load/intensity — even "beginner" exercises benefit from a rehearsal set to groove the movement pattern before working sets.
person Who Should Do This Exercise
Hyperextension (on Bench) is classified as a Beginner strength exercise, so beginners and anyone new to training Back can perform this exercise safely with light load or bodyweight while learning the movement pattern. It fits well in programs focused on strength training and pairs naturally with other Back movements in a balanced routine.
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