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Visual demonstration of the 45 Degree Hyperextension (Arms in Front of Chest) exercise

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Intermediate

Difficulty
Intermediate
Movement type
Strength
Primary muscles
Lower back Glutes
Secondary muscles
Biceps
Equipment
Bench
Exercise guide

45 Degree Hyperextension (Arms in Front of Chest)

4 steps Updated 29/08/2026

45 Degree Hyperextension (Arms in Front of Chest) is a bodyweight exercise targeting Lower Back (erector spinae), Glutes (gluteus maximus, gluteus mideus) using Hyperextension Bench.

Step by step

How to perform it

  1. Fix your feet to the footrests and press your thighs against the padded platform.
  2. Place your arms across your chest and lean forward.
  3. Raise yourself by leaning backward and forming an upright position.
  4. Hold for a while, return to the initial position, and repeat.
Continue from here
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Last updated: 29/08/2026

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45 Degree Hyperextension (Arms in Front of Chest)

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