The 45 Degree Hyperextension Arms To Chest is an effective exercise for targeting the triceps while also engaging the core and lower back. This movement helps improve upper body strength and stability.
How To Perform
Position yourself on a 45-degree hyperextension bench with your feet secured and your body aligned.
Hold a weight or keep your arms extended in front of you.
Lower your upper body towards the ground while keeping your back straight.
Engage your triceps as you raise your upper body back to the starting position, bringing your arms to your chest.
Repeat for the desired number of repetitions.
Tips & Common Mistakes
✓Keep your core engaged throughout the movement to protect your lower back.
✓Avoid rounding your back; maintain a neutral spine.
✓Control the movement to prevent using momentum, ensuring maximum 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.