45 degree hyperextension (arms in front of chest) Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Hamstrings, Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Back Extension, Hyperextension
How to: 45 degree hyperextension (arms in front of chest)
- Lie face down on a hyperextension bench with your hips resting on the pad.
- With your arms crossed over your chest or placed in front of you, engage your core.
- Slowly lift your upper body towards the ceiling, extending through your back.
- Pause at the top, maintaining a neutral spine, and then lower back to the starting position.
Common Mistakes
- Lifting the head too high, which can strain the neck.
- Using momentum instead of controlled movements.
- Not engaging the core during the movement.
Modifications
- Perform the exercise with a reduced range of motion.
- Use a cushion under the hips for added support if needed.
Tips
- Keep your core engaged throughout the movement.
- Do not overextend your back at the top of the motion.
- Ensure your head is in a neutral position.
45 degree hyperextension (arms in front of chest) Alternatives
Tags
back
hyperextension
strength
glutes
spine
core