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Bench

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Primary Muscle

Erector Spinae

Secondary Muscle

Hamstrings
Gluteus Maximus

Back Extension - Extension Bench

Set the height correctly so that when you stand in the bench the supporting pads are no higher than the top of your pelvis.

Get yourself into position on the back extension by standing into the foot rests (ask for assistance if you are unsure) and lean forwards onto the support pads.

Start with your back straight and slowly lower your upper body down keeping your back straight at all times and then raise back up again, using your lower back muscles, in a slow controlled manner.

Do keep your tummy tight Do keep your back straight Do bend at the hips Do move in a slow controlled manner Do breathe out on the way up and in on the way down Do keep your head in a neutral position Do start with smaller controlled movements	Don't look upwards Don't hold your breath Don't swing up and down Don't force yourself up to far Don't let your back arch or curve

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