Bench Back Extension
Also known as: Flat Bench Back Extension, Back Extension on Bench, On Bench Back Extension
Variation of: Back Extension
Body region
Equipment
Technique
- Position yourself prone across a flat bench so the hip crease sits on its edge and your upper body drops toward the floor.
- Have a partner hold your ankles, or hook your feet under a fixed support.
- Lower your torso toward the floor with a neutral spine.
- Raise it until your body is level with the bench, then lower again.
Cues
- Stop at horizontal; there is no need to go higher.
- Keep the chin tucked and the neck in line with the back.
Common mistakes
- Doing it without the feet securely anchored.
- Jerking the torso up past horizontal.