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Description
All out - choose a weight you can get 4 good reps with & try for 6
Exercise Routine
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Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it completely still, no swaying, swinging, arching or curving. Just lean back about 10 degrees and maintain that...Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it completely still, no swaying, swinging, arching or curving. Just lean back about 10 degrees and maintain that throughout the exercise. Your elbows should make an arc shape to the side of your body on the way down and on the way up. Squeeze your elbows into your body at the lowest part of the movement and the bar should be on or close to the very upper portion of your chest. The only movement should come from your arms. Exercise description by Hugo Saner. (less)
Routine:
Set 1: 6 reps
Set 2: 6 reps
Set 3: 6 reps
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Do not lean forward or backward in this exercise. It is very important that once you are set up in position with your back perpendicular to the floor your back does not move. Only your arms should mov...Do not lean forward or backward in this exercise. It is very important that once you are set up in position with your back perpendicular to the floor your back does not move. Only your arms should move. From straight out in front of you bring your elbows back and keep them tight into your body. Once they are as far back as they will go slowly let the weight go forwards. Aim for a duration of 1.5 to 2 seconds in both directions. Swinging or arching your back to aid the movement is an indication that the weight is too heavy. We do not move the back whilst doing this exercise because it can damage the small muscles in the lower back. Exercise description by Hugo Saner. (less)
Routine:
Set 1: 6 reps
Set 2: 6 reps
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Position the barbell so it is resting on your lower traps and across your rear delts. Just as you would if you were squatting.
Keep your head up, back straight and your knees slightly bent.
Be...Position the barbell so it is resting on your lower traps and across your rear delts. Just as you would if you were squatting.
Keep your head up, back straight and your knees slightly bent.
Bend at the waist and lean forward until your upper body is parallel to the ground.
Pause briefly then return to the starting position.
Repeat this motion until you have completed your desired reps. (less)
Routine:
Set 1: 6 reps
Set 2: 6 reps
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The primary muscles worked during hyper extensions are the lower back (spinal erectors). Secondarily are the upper back and hamstrings.
Adjust the hyper extension bench so the top of the pad is even ...The primary muscles worked during hyper extensions are the lower back (spinal erectors). Secondarily are the upper back and hamstrings.
Adjust the hyper extension bench so the top of the pad is even with your waist. Position your feet firmly on the platform and rest the front of your pelvis against the pads allowing you to bend forward.
Bend at the waist and lower yourself towards the ground until your upper body is roughly at a 70 degree angle with the floor. Raise yourself up until your body is in a straight line. Continue until you complete your desired reps. (less)
Routine:
Set 1: 6 reps
Set 2: 6 reps
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