Animated GIF · Available via API
gif_boxHyperextension (on Bench)
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fitness_center Equipment
Leverage MachineCategory
strength
Mechanic
isolation
Cal/min
4.3
Force
push
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.
list_alt Step-by-Step Instructions
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.
warning Common Mistakes
Recruiting larger muscle groups to "help" move the weight instead of isolating Spine — swinging momentum or shifting the torso takes tension off the muscle this exercise is meant to train.
Locking out too fast or letting the elbows drift outward under load — controlling the eccentric (lowering) phase is where most of the muscle-building stimulus happens.
Not adjusting the seat/pad height to match body proportions, which puts the joint outside its natural line of pull and reduces the exercise's effectiveness.
Skipping a warm-up set at lighter load/intensity — even "beginner" exercises benefit from a rehearsal set to groove the movement pattern before working sets.
person Who Should Do This Exercise
Hyperextension (on Bench) is classified as a Beginner strength exercise, so beginners and anyone new to training Back can perform this exercise safely with light load or bodyweight while learning the movement pattern. It fits well in programs focused on strength training and pairs naturally with other Back movements in a balanced routine.
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