Hyperextension (On Bench)
The back extension face down along a flat bench, hips at the end and the torso hanging off; the legs must be pinned by a partner or a strap.
How to do it
Setup
Face down on a flat bench, hip bones at its end, torso hanging, ankles held down, hands at the temples.
Steps
- Raise the chest until the body is level with the bench.
- Pause briefly at the top.
- Lower slowly until the torso hangs again.
Common mistakes
Legs left free: the torso's weight tips you off the end; pin the ankles first. Arching above level: the bench line is the top. Dropping into the hang: lower as slowly as you rise.
Breathing
Exhale as the torso rises, inhale lowering.
