There are several types of weight training equipment to build muscle:
You have the horizontal lumbar bench, hyper extension stations and incline benches specifically designed for. So here we will be talking about a 45 degree type of bench to perform lumbar extension on the bench.
Which muscles are used when you do extensions?
The main muscles required for this exercise are the lumbar muscles. More exactly the 3 spinal muscless, the muscles iliocostals, longissimus and spinal muscles. You can also build up the hamstrings and glutes at the same time, but only if you contract them while doing the exercise. That said, as the name implies, focusing on the lower back will already be a good thing. Very useful to relieve your pain and tension.
How do I perform the exercise?
The ankles should be placed on the support and the pelvis on the central seat, which should be adjusted to suit you. You can choose to cross your hands behind your head or on your chest or use the handles provided for this purpose.
The exercise must be done by descending the bust (upper body) then by returning to your starting position while keeping your back straight.
CAUTION: The movement should be slow and controlled in both directions. Take the time to stretch the muscles.
If you have a herniated discDepending on where it is located between your vertebrae, it is not recommended to perform this exercise. Like the squat, it remains dangerous for certain pathologies.
Tips
- During the ascent phase, you should not go further than 180 degrees to avoid the risk of injury.
- You should breathe in on the way up and out on the way down during this exercise. Breathing correctly is important.
- The lower the support under the hips is set, the more the ischios and glutes will be used.
- Make sure not to stiffen the neck, nape or cervical part by keeping the chin tucked in.
- Be careful not to arch your back too much, as this can cause injury.
Variants
- You can place your hands behind your head or behind your back when you bench press.
- To increase the difficulty of the exercise, you can extend your arm above your head.
- Alternatively, instead of doing it at body weight, you can hold a weight (disc or dumbbell) against your chest while performing it.
- This machine can also be used on the side for oblique strengthening.
- The deadlift and the good morning are two variations of this spinal extension.
Find this exercise in the following program:
Supplementary article :
How to stretch your back after a workout?
