TETSUHyperextension (On Bench)
The Hyperextension (On Bench) is a bodyweight exercise for the back that primarily targets the spinal erectors, with the glutes and hamstrings assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Hyperextension (On Bench)
- 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.
Common questions
What muscles does the Hyperextension (On Bench) work?
The Hyperextension (On Bench) primarily targets the spinal erectors. The glutes and hamstrings work as supporting muscles.
What equipment do I need for the Hyperextension (On Bench)?
None. The Hyperextension (On Bench) uses your body weight only, so you can do it anywhere.
How many sets and reps of the Hyperextension (On Bench) should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Hyperextension (On Bench) works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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