Hyperextensions With No Hyperextension Bench

Back · Bodyweight

How to do it

Lie face down on a flat bench and slide forward until your hips clear the edge and your torso hangs towards the floor; you need someone holding your legs. With your arms crossed on your chest, lower under control as far as the stretch allows and rise until torso and legs are in line, **no further**. The range is shorter than on a dedicated bench because the edge cuts you off earlier. You feel the lower back and glutes. The classic mistake is hyperextending at the top chasing range: you finish in a straight line, not an arch.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Glutes, Legs

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