45 degree Hyperextension (arms in front of chest)
A intermediate strength exercise targeting the Chest using bodyweight only.
Muscles Targeted
Primary
- LOWER BACK ERECTOR SPINAE
Secondary
- GLUTES
- HAMSTRINGS
How to Perform
- Perform shallow controlled hyperextensions; limit ROM to pain-free range to avoid aggravating lumbar symptoms. 2 sets of light effort.
Safety Tips
- Warm up before performing this exercise
- Use appropriate weight for your fitness level
- Stop if you feel any pain
Common Mistakes
- Using too much weight
- Performing the movement too quickly
- Not maintaining proper form throughout
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