Hyperextensions on the hyperextension bench

The body position is essentially the same for the various variations of hyperextensions. Stand on the specific platform of the hyperextension bench. Keep your body straight, with the hips at the level of the cushion ending just below your pubic bone. You can cross your arms in front of your chest, hold them by your head, or carry a weight in your hands.

Movement execution

During hyperextensions on the hyperextension bench, lower your entire upper body downwards. Ensure that your back stays straight, lowering the upper body until your legs and torso form a right angle. Cross your arms in front of your chest. Subsequently, return your upper body to the starting position. The power is derived exclusively from the lower back.

In the more challenging variation of hyperextensions, keep your arms by your head. Then lower the upper body straight down before returning to the starting position.

To make hyperextensions more challenging, you can use a weight plate. Take the weight plate and position it in front of your chest. Your upper body is parallel to the ground. Subsequently, lift the upper body until it aligns with the legs.

Another entirely different variation of hyperextensions involves a different piece of exercise equipment. In the starting position, your entire body extends horizontally above the ground. The legs are secured under the pad as you lower the upper body until the legs and upper body are nearly at a right angle. Following this, return to the horizontal position.

Stressed muscles and common mistakes

Details about the activated muscle groups and common mistakes during the execution of hyperextensions on the hyperextension bench can be found on the website for hyperextensions/back extensions on the machine.

Alternative variants to hyperextensions on the hyperextension bench

To add variety to your training, you also have other exercises or variations of hyperextensions on the hyperextension bench at your disposal.