How to do the Hyperextension (on Bench)
Hyperextension (on Bench) is a beginner single-joint isolation pushing exercise targeting the Spine in the Back region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Glutes and Hamstrings.
Hyperextension (on Bench) demonstration · © GymiaFit
Hyperextension (on Bench) at a glance
- Primary muscles
- Spine
- Secondary muscles
- Glutes, Hamstrings
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Hyperextension (on Bench) step by step
- 1Adjust the hyperextension bench so that your hips are resting comfortably on the pad and your feet are secured.
- 2Cross your arms over your chest or place your hands behind your head.
- 3Slowly lower your upper body towards the ground while keeping your back straight.
- 4Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
- 5Repeat for the desired number of repetitions.
Hyperextension (on Bench) — questions
What muscles does the Hyperextension (on Bench) work?
The Hyperextension (on Bench) primarily targets the Spine. It also recruits the Glutes, Hamstrings as secondary movers.
What equipment do I need for the Hyperextension (on Bench)?
None — the Hyperextension (on Bench) uses your bodyweight only, so it works at home with nothing but floor space.
Is the Hyperextension (on Bench) suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Hyperextension (on Bench)?
Hyperextension, Sphinx, Spine Stretch train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Hyperextension (on Bench) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.