The flat bench hyperextension is a compound exercise which builds muscle and strength in the Erector Spinae muscles of the upper posterior chain. Now, this may not be the simplest of movements but it’s a great alternative to the machine hyperextension, which some fitness centers do not have available. But it’s highly recommended to use a heavy dumbbell for keeping the bench safe and planted on the floor so you can effectively perform the movement.
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So, if you want to switch things up, the flat bench hyperextension is an awesome option for targeting your back muscles.
Exercise Instructions
- Place a heavy dumbbell on one end of the bench so it doesn’t lift up while you’re performing the exercise.
- Then, lie face down on the bench with your feet at the dumbbell end so your hips are at the edge.
- Now, cross your arms and slightly hyperextend your lower back so that your torso is just above parallel to the floor. Exhale during this portion of the movement.
- Lower your torso back down and inhale.
- Complete the exercise for the ideal number of reps.
Variations & Tips:
- The flat bench hyperextension is a great alternative to the machine hyperextension but it’s slightly more complex in the setup and execution.
- Place a heavy enough dumbbell to keep one side of the bench down so it doesn’t lift up and cause you to get hurt.
- Do not over hyperextend your lower back but only lift your torso high enough to feel a slight contraction in the muscles.
Watch: How to do the flat bench hyperextension
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