Back Exercise: Hyperextension

hyperextension

Type Resistance Target (primary) Lower back Target (secondary) Glutes, Hamstrings
Equipment Hyperextension bench Mechanics Compound
Force Pull
Plane of motion Sagittal plane
Other Bilateral

How is it performed?

  • Adjust the upper pad of the hyperextension bench so your upper thighs rest upon it while you still have room to bend at your waist unrestricted.
  • Place your feet securely under the lower pad. You can either place your arms behind your head or crossed over your chest.
  • Exhale and lower yourself by bending at the hips and waist. Go as far down as you can without rounding your back, then return to starting position by flexing without using momentum and stop when your body is in a straigh line (don’t arch back).
  • To make the exercise more challenging, hold a weight plate at the front of your chest.

→ See the full back workout here

[end]What’s your favorite back exercise? [/end]

Biceps Exercise: Close-Grip EZ-Bar Curl

ez-bar-close-grip-curl

Type Resistance
Target (primary) Biceps Target (secondary) Forearm
Equipment Barbell: EZ bar Mechanics Isolation Force Pull
Plane of motion Sagittal plane
Other Bilateral

How is it performed? Stand upright holding an EZ-bar with a close suppinated grip while keeping your elbows close to your torso. Curl the bar upward by contracting your biceps and keeping yoour upper arms still while you exhale. When the bar is at shoulder level and your biceps are fully contracted, slowly return to starting position as you inhale.

See the full biceps workout here.

[end]What’s your favorite biceps exercise? [/end]

Chest Exercise: Barbell Bench Press

Barbell-bench-press barbell bench press

Type Resistance Target (primary) Chest (pectoralis major) Target (secondary) TricepsAnterior deltoid
Equipment Barbell Mechanics Compound
Force Push
Plane of motion Sagittal plane Other Bilateral

How is it performed? Lie down on bench and grasp the bar with a wider-than-shoulderwidth grip. Lift the bar away from the rack, and lower until it touches the middle of your chest for full range of motion. Press the bar up again until your arms are extended. See the full chest workout here.

[end]How much do you bench? [/end]