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Home » Exercise Guides » Core

Strengthen Your Back: Flat Bench Hyperextension for Full Power

How to do the flat bench hyperextension

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:18 AM EDT

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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.

Flat Bench Hyperextension Details
Basic Information
Body Part
Lower back
Primary Muscles
Erector Spinae, Gluteus Maximus, Hamstrings, Latissimus Dorsi, Multifidus
Secondary Muscles
Rhomboids, Trapezius
Equipment
Flat Bench, Weight Plates, Mat.
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Hinge
Force Type
Eccentric
Unilateral/Bilateral
Bilateral
Compound/Isolation
Isolation
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Hypertrophy
Suitable Workout Phases
Main workout
Risk Level
Low
Weight Category
Bodyweight
Recommended Rep Ranges
GoalRep Range
Strength6-8
Hypertrophy8-12
Endurance15-20
Power1-5
Muscular endurance15-20
Stability core8-12
Flexibility mobility8-12
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Exercise Instructions

  1. Place a heavy dumbbell on one end of the bench so it doesn’t lift up while you’re performing the exercise.
  2. Then, lie face down on the bench with your feet at the dumbbell end so your hips are at the edge.
  3. 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.
  4. Lower your torso back down and inhale.
  5. 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


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

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Categories: Core Exercise Guides
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Cable Pallof Press: Strengthen Your Core and Shoulders Today!

Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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