Weighted Plate Hyperextension
The 45° back extension with a plate hanging from straight arms below the shoulders; the load stays under the chest rather than hugged to it.
How to do it
Setup
On a 45° back extension bench, ankles hooked, torso folded down, a plate held by its rim in both hands at arm's length.
Steps
- Raise the torso to one line with the legs, the arms hanging straight down.
- Keep the plate under the shoulders all the way up.
- Lower with control until the plate nears the floor.
Common mistakes
Swinging the plate forward to help the lift: it hangs straight below the shoulders. Bending the elbows to curl the plate up: the arms stay long; the back does the lifting. Shrugging the plate up at the top: shoulders down; the lift ends with a straight body.
Breathing
Exhale on the lift, inhale lowering.
