Hyper extension bench
Hyper-Extension bench
The Hyper extension bench also known as kneeling hyper extension machine is used in developing the lower back muscles. It is very important to develop the musculature and torso of the lower back during muscle building programs. Since the lower back muscle is often neglected it can lead to an ill proportioned physique, which may later result into chronic or pain in the lower back.
The major cause of back pain is insufficient muscle mass in the lower back. Though the back hyper extension machine is what is recommended to people suffering from back pain in order to reduce or manage the pain. With the hyper extension 3 you can develop the lower back muscles properly. The hyper extension 3 unlike other hyper extension equipment does not require you lay supine; instead you position yourself on your knees on the padded bench, therefore making it easy for you to position your correctly.
Also, it is a great training equipment for older people or beginners who may not be able to use the supine hyper extension machine.
Muscles of development
The hyper-extension bench focus on developing the muscles onto the lower back muscles (erector supinae), it also works on the abs, gluteus and hamstrings.
Appearance and dimension of the hyper extension bench
The hyper-extension 3 is consists of a padded bench platform that allows you to kneel and rest your shin as well as a padded support that you can lean your upper legs. It also has two foot rest behind the padded knee bench that you can use to support yourself with your feet as you perform the exercise. The upper leg of the bench also contains two handles at the top that you can make use of to position yourself for the exercise as well as ensuring that you do not lose balance on the hyper extension 3 platform.
The hyper extension 3 bench has a dimension 70cm x 80cm x 90cm. The compact nature makes it fit easily into any home gym or environment.
Precaution and correct technique
When using the hyper extension 3 to perform the back hyper extension, you knee on the padded kneel bench, having your front thighs pressed firmly against the upper leg pad. Make sure that your feet is placed firmly against the feet platforms, and hold the handles until you are comfortable positioned. Then lower your body from your waist with your back kept straight, with your head approaching the ground.
Also lower your body downward comfortably as far as you can go, inhaling on your way down. At the bottom do not bounce or swing, but gently raise your torso up till you are parallel with your legs. As you lift yourself upwards exhale and extend your back as far as you can, when at the top pause for a second. Repeat the exercise many as you can.
Also before performing the back hyper extension, ensure that you are lightly warmed up and spend time to stretch properly. Also when performing the exercise do not go down more than you are comfortable with, and do not swing or bounce in an attempt further the range of motion, as it can cause strain or tear in the hamstrings muscle.
Variation in technique
By adding extra weight can make the back hyper extension more challenging. Place a weight across your chest to make the exercise more difficult. Though the exercise is challenging without the addition of extra weight but increasing the intensity by using additional weights will help you develop a well torso muscle and lower back strength.
Benefits
The hyper extension 3 equipment is a great training tool for developing the lower back muscle. The development of the lower back should not be neglected in any weight training program, with the hyper extension equipment, proper development of the lower back muscles will be achieved.
The hyper extension machine is friendly to users as it will not intimidate beginners since it is very easy to get into the right position and begin the exercise. Also it easier for older people to use or people whose mobility is limited using this type of hyper extension equipments.
The compact nature of the hyper extension 3 machine offers great value to weight trainers, the machine will help you develop your lower back in the most efficient ways and it easily fits into small gym.