excellent erector spinae builder with maximum stretch under load
full spinal flexion at the bottom creates intense stimulus for back
development
allows for progressive loading once bodyweight becomes too easy
Execution
Position yourself on a back extension bench with your hips at the pad edge and
feet secured.
start with your spine fully rounded, letting your torso hang toward the floor
initiate by gradually extending your spine vertebra by vertebra
continue until your body forms a straight line at the top
reverse the movement, rounding your spine progressively on the way down
embrace the full spinal flexion at the bottom—this is where the magic happens
When bodyweight becomes too easy, add weight by holding a plate against your
chest. Let your back round fully if you're adapted to spinal flexion—work
towards it incrementally.
Purpose
excellent erector spinae builder with maximum stretch under load
full spinal flexion at the bottom creates intense stimulus for back
development
allows for progressive loading once bodyweight becomes too easy
Execution
Position yourself on a back extension bench with your hips at the pad edge and
feet secured.
start with your spine fully rounded, letting your torso hang toward the floor
initiate by gradually extending your spine vertebra by vertebra
continue until your body forms a straight line at the top
reverse the movement, rounding your spine progressively on the way down
embrace the full spinal flexion at the bottom—this is where the magic happens
When bodyweight becomes too easy, add weight by holding a plate against your
chest. Let your back round fully if you're adapted to spinal flexion—work
towards it incrementally.