45 Degree Hyperextension Arms In Front Of Chest (Female)
ArmsTricepsIntermediate
About This Exercise
The 45 Degree Hyperextension with arms in front of the chest targets the triceps while also engaging the core and lower back. This exercise helps improve upper body strength and stability.
How To Perform
Position yourself on a hyperextension bench at a 45-degree angle, ensuring your feet are securely anchored.
Cross your arms in front of your chest or hold a weight for added resistance.
Lower your upper body towards the floor in a controlled manner, keeping your back straight.
Engage your triceps and core as you raise your upper body back to the starting position.
Repeat for the desired number of repetitions.
Tips & Common Mistakes
✓Keep your neck in a neutral position to avoid strain.
✓Avoid rounding your back; maintain a straight spine throughout the movement.
✓Control the motion to prevent using momentum, focusing on muscle engagement.
Quick Facts
Primary Muscle
Triceps
Secondary Muscles
Chest, Shoulders
Equipment
Various
Recommended Sets
3-4
Recommended Reps
8-12
Rest Time
90s
Tempo
3-1-2-1
Track This Exercise
Log sets, track PRs, and see your progress over time.