How to Do 45 Degree Hyperextension Arms To Chest

45 Degree Hyperextension Arms To 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 To Chest

  1. 01Position the hips against the top pad of the extension bench so the pelvis can tilt forward freely.
  2. 02Cross the arms over the chest and tuck the chin slightly to maintain a neutral spine.
  3. 03Lower the torso slowly until the hamstrings feel a full stretch at the bottom.
  4. 04Contract the glutes and lower back to raise the torso until the body forms a straight line from heels to head.
  5. 05Avoid arching the lumbar spine past the point of neutral alignment at the peak of the rep.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by 45 Degree Hyperextension Arms To 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

Keep the chin tucked toward the chest to prevent cervical hyperextension during the top of the pull.

Same coaching engine used inside the A90 app

05 / FAQ

45 Degree Hyperextension Arms To Chest questions

What muscles does 45 Degree Hyperextension Arms To Chest work?

45 Degree Hyperextension Arms To 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 To Chest correctly?

Position the hips against the top pad of the extension bench so the pelvis can tilt forward freely. Cross the arms over the chest and tuck the chin slightly to maintain a neutral spine. Lower the torso slowly until the hamstrings feel a full stretch at the bottom. Contract the glutes and lower back to raise the torso until the body forms a straight line from heels to head. Avoid arching the lumbar spine past the point of neutral alignment at the peak of the rep.

What is the A90 coach tip for 45 Degree Hyperextension Arms To Chest?

Keep the chin tucked toward the chest to prevent cervical hyperextension during the top of the pull.

Is 45 Degree Hyperextension Arms To Chest suitable for beginners?

45 Degree Hyperextension Arms To Chest is rated beginner in the A90 Training Club catalogue.

Do you need equipment for 45 Degree Hyperextension Arms To Chest?

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

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