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Hyperextension (On Bench) animation

How to do the Hyperextension (On Bench)

CoreAbsBodyweightIntermediate

The hyperextension on bench is a deceptively powerful movement for building spinal erector and posterior chain strength that transfers directly to every major lift you do. Master controlled range of motion here and you build the kind of deep core stability that keeps you injury-free and performing at your peak.

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Muscles worked

Primary
AbdominalsObliques
Secondary
Hip flexorsLower back

Step-by-step

  1. Position yourself face-down on the bench with your hips at the edge and feet anchored securely under the pad or bench lip.
  2. Cross your arms over your chest or place hands lightly behind your head, then lower your torso toward the floor in a slow, controlled descent.
  3. Drive your hips into the bench and raise your torso until your body forms a straight line from head to heel, squeezing your glutes at the top.
  4. Lower under full control for a two-count, never letting momentum swing you through the range of motion.

Common mistakes

  • Hyperextending the lower back at the top by lifting too high, which compresses the spine — stop the rep the moment your body reaches a neutral straight line.
  • Using a swinging or bouncing motion to complete reps, which removes tension from the target muscles — slow the eccentric to at least two seconds on every rep.
  • Clasping hands behind the neck and pulling on the head, which strains the cervical spine — keep hands crossed at the chest or lightly touching the temples.

Pro tip — Think about lengthening your spine as you rise rather than simply lifting your chest — this subtle cue activates the deep spinal stabilizers more effectively and prevents the lower back from doing all the work.

Sets & reps by goal

Build muscle3–4 sets × 6–10 reps
Get stronger4–5 sets × 3–6 reps
Lose fat / tone3 sets × 10–12 reps

Rest: 2–3 min between sets (60–90s on lighter days).

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