How to Do 45 Degree Hyperextension (Arms In Front Of Chest)

45 Degree Hyperextension (Arms In Front Of Chest) is a back exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do 45 Degree Hyperextension (Arms In Front Of Chest)

  1. 01Position the hips against the top pad of the bench so the pelvis can rotate freely.
  2. 02Secure the ankles under the foot pads and cross the arms over the chest.
  3. 03Lower the torso toward the floor by hinging at the hips until a stretch is felt in the hamstrings.
  4. 04Lift the chest by engaging the spinal erectors until the body forms a straight line from head to heels.
  5. 05Exhale at the top of the movement before beginning the next descent.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by 45 Degree Hyperextension (Arms In Front Of Chest)

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Stop the ascent once the torso is in line with the legs to avoid compressive stress on the lumbar vertebrae.

Same coaching engine used inside the A90 app

05 / FAQ

45 Degree Hyperextension (Arms In Front Of Chest) questions

What muscles does 45 Degree Hyperextension (Arms In Front Of Chest) work?

45 Degree Hyperextension (Arms In Front Of Chest) is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do 45 Degree Hyperextension (Arms In Front Of Chest) correctly?

Position the hips against the top pad of the bench so the pelvis can rotate freely. Secure the ankles under the foot pads and cross the arms over the chest. Lower the torso toward the floor by hinging at the hips until a stretch is felt in the hamstrings. Lift the chest by engaging the spinal erectors until the body forms a straight line from head to heels. Exhale at the top of the movement before beginning the next descent.

What is the A90 coach tip for 45 Degree Hyperextension (Arms In Front Of Chest)?

Stop the ascent once the torso is in line with the legs to avoid compressive stress on the lumbar vertebrae.

Is 45 Degree Hyperextension (Arms In Front Of Chest) suitable for beginners?

45 Degree Hyperextension (Arms In Front Of Chest) is rated beginner in the A90 Training Club catalogue.

Do you need equipment for 45 Degree Hyperextension (Arms In Front Of Chest)?

No. 45 Degree Hyperextension (Arms In Front Of Chest) is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes 45 degree hyperextension (arms in front of chest) into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime