orking on the shape and relief of the abdominal muscles is your goal? Then adjustable hyperextension bench or roman chair is will bring benefits.
What’s the bottom line?
The technique of doing this exercise is not complicated:
You need to lie down on the particular training machine with your face down so that the hip joint overhang the front edge of the pillow and the heels are under a different roller.
Best hyperextension bench
The most common exercise for developing back muscles is hyperextension.
The variety of performance options and the exercise versatility allows you to strengthen not only the lower back. But also the muscle that straightens the spine, buttocks and back of the thigh.
In addition to the obvious use of exercise, 45 degree hyperextension bench will be useful in the following situations:
- When your lower back hurts. In this case, we recommend exercising without weight in combination with training the abdominal muscles.
- As a point warm-up immediately before heavy back exercises, for example, deadlift.
- Also, the exercise can be used to prepare the back muscles for heavier loads in beginners. The best option is a month of training with hyperextension bench. Then you can proceed to deadlift.
- Home option for lower back training. In the apartment, or on any sports ground where there are conditions for this.
The main load in this exercise is assumed by the extensors of the back (long muscles running along the spine), the gluteus maximus muscles, and also the thigh biceps.
Below we will consider the main types of hyperextension, variations for the home and gym. The classic simulator for hyperextension, a Roman chair, or an ordinary sofa will help us with this.
In fact, hyperextension works out the muscles of the back straighteners, many of which are hard enough to develop with other exercises. Therefore, this is an ideal exercise for people with a sore or weak back. If you do it at a certain angle, then the load will shift to the buttocks and hip flexors.
To get injured with this simulator is very difficult. But the exercise on it forms a muscle corset, strengthens the tendon spine corset and keeps the muscles in good shape.
- Beginner athletes can use it to strengthen their backs. When hyperextension exercises develop a good muscle corset, you can move on to more complex exercises that were not at risk of performing due to weak muscles.
- People suffering from diseases of the musculoskeletal system will strengthen the lumbar, which again will help in more complex exercises. This is a kind of “injury prevention.”
- Those who work in the office also use this exercise as a prevention of scoliosis and other troubles that a sedentary lifestyle cause.
- For professional athletes, hyperextension will also be useful as a workout. In addition, as we already mentioned, this exercise makes the back muscles work, which are difficult to get with other exercises.
First of all, you need to figure out when to use hyperextension:
- Instead of warming up. In this case, our goal is to warm up the muscles before a serious workout on more complex simulators. Perform only with your own weight.
- The final exercise. It is used after classes on complex simulators in order to “finish off” the back muscles. In this case, you can use weights.
- The main exercise. In this role, it can be used by beginners. You should do it at the end of strength training 2 – 3 times a week.
The technique is quite simple:
An easier variant of the exercise is made to work the buttocks. At the bottom, you need to lower so that the body is parallel to the floor.
When performing such a simple exercise, there may still be some faults that need to be approached. Here we will consider the main problems.
- At the top point, you rise much higher than the line of legs. Thereby removing the load from the legs and increasing the amplitude of movement. Ideally, at the top, the body should be in line with the legs.
- You bow and round your back. This is a short cut to injury. Keep your back straight at all stages.
- You are a beginner, and from the first – second classes you pick up weights. So you can get injured. Use free weights only when the exercise with your weight seems too easy for you.
In order for the exercise to be beneficial, not harmful, you need to learn its correct technique.
Hyperextension in the gym
The gym is good as it has special equipment that allows you to work your muscles as efficiently and safely as possible. The correct technique for performing hyperextension is the key to the health of your back.
- Read all instructions before using the equipment. These instructions are written for your safety and protecting the equipment.
- Do not allow children to sit on or near the treadmill.
- Use the equipment only for the purpose described in this manual. Do not use additional parts and accessories not recommended by the manufacturer: this may result in personal injury.
- Wear suitable workout clothes and shoes – do not wear wide clothing.
- Be careful when sitting down and when leaving the machine.
- Do not overwork during training and do not exercise until exhaustion.
- If you feel pain or other unusual symptoms during a workout, stop the workout immediately and consult your doctor.
- Never use the simulator if it is damaged.
- Never drop or insert anything into equipment openings.
- Before each use, always check the equipment and its wires. Ensure that all mounts and wires are secure and in good working order.
- Worn or torn wires can be dangerous and cause injury. Periodically check the wires for any signs of wear.
- Keep your limbs, wide clothing and long hair at a safe distance from the moving parts of the machine.
- Do not try to lift more than you can safely control.
- Do not use the machine outdoors.
You might be wondering:
Roman chair with hyperextension is a simulator used mainly for developing the lower back. But is also used to train the buttocks, hamstrings, and abs. The simulator is suitable for both training with free weight and weight training.
One of the most popular simulators in gyms in different performance variations and price segment.
Hyperextension bench looks a little different than Roman chair. The main difference will be not only the difference in the convenience and technique of doing exercises for the abdominal muscles.
But also the ability to perform such an effective and capacious exercise on the lower back, buttocks and back of the thigh as hyprextension.
The supporting frame of such a device usually has a slightly reinforced profile to give the structure additional stability and safety. The foot support can be adjusted both vertically and horizontally.
When performing an exercise on the press:
It is possible to push the pelvis back a little while landing on the cushion of the simulator. It allows you to relax the pelvic area and maximize the amplitude of movement in the pelvic-spine connection.
This allows you to pump the Internal External Oblques from almost all possible angles. If you want to work hard and tire the abdominal muscles to achieve an outstanding relief of the abdominal muscles – this option is for you.
During the hyperextension, hammstrings is included in work in isometric contraction, Gluteus Maximus and, of cource, Erector Spinae. Exercise strengthens the lumbar region of the body better than others.
It relieves compression fatigue, increases flexibility and even eliminates non-inflammatory pain in the lower back. Particular attention must be paid to the correct technique for performing this exercise:
It is always necessary to straighten the back above the line of the parallel to the floor, otherwise it will not be called hyperextension.
Exercises in the Roman chair can be performed not only with your weight, but also with additional weights. Usually, for this purpose, a weight disc of a bar from 5 kg or more is taken in hand.
Sometimes the Roman chair is confused with a 45-degree chair for hyperextension, these are different devices. In the chair for hyperextension, exercises to extend the back are performed in a standing position at a floor angle of 45 degrees with the emphasis on the heels in the limiters.
Exercising on Roman chair is not bad choice if your fitness goal is working on shape and relief of the abdominal muscles. The simulator trains upper abs, develops strength and shape.
It allows you to comfortably and safely train the abdomen and lower back muscles, internal and external thigh muscles.
- First of all: regularly doing back exercises, you prepare your musculoskeletal system to hard loads diuring basic exercises (squats, rods, bench presses, etc.) and prevent injuries.
- Secondly: right posture most significantly affects the perception of people around you and your pectoral, abdominal and gluteal muscles in particular.
- Thirdly: the spine is a large joint on which the functioning of person’s all internal organs depends.
The correct position of the pelvis on the bench is very important. Both for the effective work of the abdominal muscles and for the prevention of possible injuries.
- Sit in a Roman chair. The pelvis is completely located on the seat (buttocks do not touch its edge). Cross your arms over your chest and rest your lower legs on the rollers. The legs are straight.
- Take a deep breath and, holding your breath, lower your torso just below your thighs.
- Roll forward: head and shoulders rise 30-60 ° from horizontal. If you find it difficult to perform the exercise, lift the torso higher (the torso is perpendicular to the floor).
- After passing over the most difficult part, exhale.
- When you reach the top of the exercise, pause and tighten your abdominal muscles even more. Exhale and lower to the starting position.
- The pace of the exercise is slow or moderately slow.
We do not recommend using heavy additional weights in the form of parts from the bar:
As the increased amplitude of movement (compared with traditional twists on the floor) turns the exercise into a serious test for the abdomen muscles.
Of course, a slight additional weight will not hurt. It will increase the load on the abdominal muscles. Though only in the negative phase of movement when you lower the torso.
But if on the chest attach a heavy weight. Then the hip flexors will turn on to the fullest and the press load on the press will drop.
- Lower your back just below your hips so that it bends slightly in the lower back. This will allow you to stretch the abdominal muscles better in order to consequently strain them more.
- However, do not lower your back too low. Bending strongly in the lower back, you dramatically increase the risk of injury.
- Going up, be sure to round the back, and not just lift the torso by the force of the lower back. The main movement here is the flexion of the spine, not the hip joint.
- The pelvis should rest completely on the seat. So it will be easier for you to round your back when moving up. The load will be directed to the upper part of the rectus abdominis muscle.
- If the buttocks “hang” from the bench and you sit mainly on the hips. Then the load focuses on the flexor muscles of the thigh and the lower part of the press.
The Roman chair is designed primarily for hyperextension. Where the main movement is flexion in the hip joint, not waist.
In addition, the Roman chair, as a rule, cannot be adjusted to a certain height. So if your height is above average, you may have difficulty with this exercise.
Created for: Athletes of intermediate level and above.
When: On the training day the abdominal muscles before exercise on the lower abdomen. Before twisting in the Roman chair, perform leg lifts in the hanging or reverse twisting. After twisting in the Roman chair, do standard twisting.
How much: 3-4 sets of 10-25 repetitions.
A beautiful flat stomach, preferably with relief, is the dream of many people. Some go on a diet, wanting to get rid of the belly fat without much effort, but it helps a little. To achieve good results, you must definitely combine proper nutrition with exercise.
Exercise machines, in particular, a Roman chair, will help to achieve the desired parameters.
The Roman chair refers to the type of power devices. It is designed to perform many exercises aimed at pumping the lower and middle body parts.
The device is made of steel pipes with a rectangular cross section with thick walls. It has the shape of a bench located on a metal frame with foot rollers.
The main purpose:
Pump over the muscles of the abdominal press and oblique muscles of the abdomen. However, the design allows it to work out other parts of the body, depending on the position. In addition to strength training, it is successfully used in fitness and to maintain muscle tone.
Some variations of the simulator performance have an adjustable backrest, which allows people with different physical forms to train on the simulator. The rollers, which are designed to hold the athlete’s legs and body in the selected position, are located on an adjustable axis.
Therefore the device is suitable for occupations of people with different stature.
It is possible to change the angle of the seat using the bearing assembly. The angle of the backrest can vary from 0 to 30 degrees to the surface. This allows athletes with different levels of training to practice.
Increased structural strength is achieved through the use of radial bends and roundings on the frame. The equipment is safe and can be used both in the room and at home. To improve the effectiveness of classes, additional weight is used, for example, dumbbells.
- Due to this simulator, abdominal muscles are pumped by raising the body to the knees. To achieve the best result, the lifting of the body can be carried out with twists.
- Also, the design allows you to raise your legs to the body, which can also be done with twists. The usual lift helps to develop the rectus abdominis muscle, and with twisting – oblique muscles of the abdomen.
- The foot rollers firmly hold the legs in position, which makes it possible to lift the body as straight lines, i.e. face up, and the opposite, i.e. facing the floor.
- Variable angle of backrest allows athletes with different levels of training to exercise. And therefore the device is suitable for adults and children.
Advantages of using the simulator
Exercises with the simulator increase the effectiveness of training:
Of course, you can do it by lifting the body from the floor or even through an ordinary bench, catching something on your legs, as you did in childhood. However, the comfort and convenience of a device will make classes more productive.
The benefits of exercising using this device also include:
- Preparing the spine and joints for the intense loads that accompany basic exercises (squats, pull-ups, bench presses, etc.) will help prevent injuries.
- Roman chair improves posture, which affects the perception of your appearance, pumped pectoral muscles and abs.
- Training on the simulator strengthens the spine, makes it more flexible. And the spinal column is, in fact, a large joint, the state of which affects the work of all other body parts.
How to exercise?
The main exercise on this device is lifting the body at an angle to a horizontal surface. The effectiveness of training depends on the correct performance.
In order to do it right, you must:
- Sit on a Roman chair. In this case, the buttocks should not hang over the edges of the bench.
- Hug yourself over your shoulders or cross your arms over your chest, cling to the rollers with your ankles.
- Inhale, hold your breath and lower the body below the seat level, leaning back.
- Exhale and rise 30-60 degrees. In the initial stages of training, it can be difficult to keep the body on weight. In this case, you can raise the body at an angle of up to 90 degrees.
To achieve the best result, exercises are performed at a slow pace.
Of course, the result of the exercises depends on the correct execution technique.
- The body should be lowered so that the back bends in the lumbar region. This helps to stretch the muscles of the press, make them more elastic, which subsequently allows them to strain more.
- At the same time, do not lower your back very low, especially with weak muscles of the back and abs, as this can lead to injury.
- When lifting the body, be sure to round the back. This will help to develop the spine, strengthen the connection between the disks.
- For the correct performance of exercises, the position of the pelvis on the seat is of great importance. It must fully rest on the bench. At the same time, it will be easier for you to raise the body and round the back.
- The load in this position is directed to the upper abdominal muscles, as required. When the buttocks hang from the seat, the load is distributed between the hip flexor muscles and the lower part of the press. This is generally not bad, but can subsequently lead to injury.
- When training with extra weight, do not use too heavy objects. Due to the increased amplitude, the difficulty of performing exercises increases in comparison with simple torso raises on the floor.
- Massive dumbbells or pancakes from the bar can make training impossible at all, especially for beginners.
- Before exercising on the simulator, it is recommended to warm up. After direct lifting of the body in the Roman chair, you can do oblique or standard twisting.
- Depending on the level of preparation, 3-4 approaches of 10-25 repetitions should be done.
How to choose best Roman chair?
When choosing a simulator should pay attention to:
- Quality of frame materials. It should be completely steel, and not made of alloys. This ensures safety and long tool life.
- The seat and back cover material should be non-slip. Natural or artificial leather is best suited. It should be stitched with reinforced threads that will not break with time.
- The foot rollers must be equipped with a soft filler, so that during training, there are no bruises or abrasions on the legs.
- The Roman chair should have a reliable adjustment with optimal amplitude, which will allow athletes with different parameters – height and weight.
- The design must be marked with the maximum possible load weight. As a rule, the weight of the heaviest user is selected and another 10% is added for safety margin. If weight training is planned, then the maximum additional weight is also taken into account.
Such a simple and reliable equipment, like a Roman chair, will help to achieve high results in the shortest period of time. At the same time, exercises can be combined with listening to your favorite music or even watching movies.
Hyperextensions at home: back & reversed
At home, this exercise can be used to improve your back and stabilize your spine.
Using a fitball
A fitness ball is a great option for working with the press and lower back at home. It is also a good option for pregnant women or people experiencing moderate back pain.
Look how to correctly do hyperextension on a fitball:
- Put the ball in the middle of the room, lay on it with your back up so that feet were on the floor, pelvis on the ball, and the torso – in front of the ball.
- We recommend straightening your arms in front of you in case you roll down. It will be insurance. The leg muscles keep the legs at the floor (heels rest against it).
- Start to lower the body down until the ball allows to do so. This way, you can tilt 45-60 degrees.
- Do not forget about the posture – in the lower back tilt, shoulders straightened.
- Do the right number of approaches – usually 15-20 in two approaches. Stretch muscles after exercise
Benefits of doing hyperextension outdoors
Pay attention to where you can find two parallel pipes (each pipe is horizontal) of different heights in the nearest sports field. If you found, go there to train the back muscles.
- Put the heels under the lower pipe, and with feet or hips lay upside down on the higher pipe.
- We recommend placing a towel under the upper tube to avoid bruising on legs.
This option is inconvenient as the distance between the pipes cannot be changed, and very often the pipes touch against the hips. From such a point load, girls may bruise. And the weather does not always allow you to go to the yard.
Of course, this is not a special simulator or even a Roman chair, but sometimes it helps.
Performing on the couch
Everything is simple here:
- Lay down on the couch so that your hips and legs are on it. We lay with face down.
- A partner sits on your knees, taking your hands back and leaning them on your heels.
- Thus, your knees and heels are fixed on the couch. And you can do the slopes with a comfortable hand position.
Good and useful entertainment.
One minus – the partner may not be heavy enough, and you outweigh it. So be prepared to put your hands in front of you. With this version of the exercise, the same muscles work as using a chair or simulator.
Using a bench
One of the oldest ways to pump your lower back is to bend over the bench. We need an ordinary DIY hyperextension bench and a Swedish wall. If there is no wall – you can ask a partner to help.
Let’s analyze the option with the wall:
- Put the bench so that if you lie on it, your legs reach the crossbars of the Swedish wall.
- Lay your pelvis on the bench face down. It is advisable that the pelvis fit completely on a sports equipment.
- Start the heels under the crossbar of the wall. There are two options: either the legs are at the same level as the head, or lower. Focus on your feelings, what height of the legs will be more comfortable. In the case of the help of a partner, ask him to firmly grab you by the legs and prevent the body from swinging.
- Hands are fixed with a cross on the chest, or behind the head. When arms on the chest is an easier option than arms behind the head. The initial position is a straight line so that the spine is straightened. It is not necessary to bend your back. Raise your head up (fix it in this position). Begin to sink down, bending only in the lower back.
- Reach an angle of 90 degrees (perpendicular to the floor, if the legs were on the same level with the body, and slightly higher if the legs were below the body). In case of problems with the spine, the angle may be less.
- We Go back and bend so that the body is in one line with the legs. Linger at the top point for 1-2 seconds. Do the desired number of repetitions.
If your partner supports you, show him how to keep you:
It will be convenient if he fixes your feet between the elbow and his body (armpits). The bench is a high equipment, so it’s possible. With a lower tool, it is recommended to put the insurer on a bench.
Hyperextensions at home
Strike a position:
The body is like a straight line so that the edge of the system continues the path of the body with arms crossed in front of the chest. Then we bent forward, making sure that the back is straight and the knees are not bent, then we return to the starting position.
We stay for a few seconds in this position.
When doing this exercise, it is necessary to avoid a strong inverse overextension in the lower back. The number of sets depends on the individual abilities, 3-4 sets with 10-12 reps are often enough, but the number of repetitions can be increased to 4-5 games with 15-20 reps if you want.
You should do hyperextension about three times a week if you want to achieve visible results. After several weeks of exercise the muscles of the back will be strengthened, and then we can use additional loads, for example, weight plate weighing from 5 to 25 kg.
This exercise does not replace other activities for the muscles of the back, but it can be a good warm-up for them. For example, deadlift shouldn’t do without hyperextension before it.
You can also do hyperextension at home in a more accessible version, which does not require a training machine. This method is straightforward, it means lifting one hand and the opposite leg at the same time and then lowering to the starting position.
As any exercise, this one has moments that you should pay special attention to:
- Posture. The loin is always and in any position curved so that the pelvis goes back, and should not be round.
- If you want to pump the muscles that straighten the spine along the entire length – bend the back as much as possible (lower the body as far down as possible). At the same time, the lower back also bends.
- This option loads the spine and is not recommended as the main one. Many trainers correct students when they see such a performance.
- If you leave the pelvis hanging in the air (the simulator’s pillow rests in the middle of the thigh), the load will go more from the back to the buttocks and back of the legs.
- Fall on the inhale, rise on the exhale. And at the top point we are delayed for 1-2 seconds.
Try to avoid the mistakes that most beginners make:
- Large range of motion. You go up a lot. And the body bends by 15-25 degrees. This is acceptable if you have done the last repeat and want to stretch out. Or you pull the abs muscles after training. In working approaches, this is not necessary – why create unnecessary stress for the spine.
- Fast jerking movements. Do the exercise slowly.
- Keep the weight near the forehead, back or in front of the head. If you hold the weight behind your head, the load on the spine increases. And if you go further than your crown, you’ll also be in your arms. It turns out that you are making some kind of new base where almost all the muscles of the body work.
- Very often, beginners start the exercise the first time with weights. First you need to work out the technique. Do 3 sets of 15-20 times. Believe me, you will not find it enough.
Option for the buttocks
To shift the emphasis of the load from the back to the gluteal muscles, the exercise is performed with a rounded back.
However, it should be performed only if you have mastered the technique of classical hyperextension and do not have problems with the spine. Buttocks during movement should be as tight as possible.
It is also worth saying that hyperextension exercise can be performed in the opposite body position (the body is on the support, and the legs are in the air). This is the so-called reverse hyperextension for the buttocks. This option is preferable.
For performance. it will be more convenient to use a Roman chair or a horizontal bench.
The technique is as follows:
- Get to the bench, lay on it so that the entire lower body remains in the air. Lean on the lower abdomen.
- Hands take up the foot rest.
- Bend in the lower back and begin to raise our legs as high as possible. Here raise it as much as possible in order to best load the buttocks. Do 3 approaches 10-12 times.
Thanks to this version of the exercise, your buttocks will become round and sporty.