The side raise with a hyperextension bench is an excellent exercise for strengthening their core. This easy-to-follow guide will show you how to properly do this exercise to get the most out of it.
Find a sturdy hyperextension bench and adjust its height accordingly. You’ll want your back to be supported by the cushion while your feet are firmly planted on the ground.
List Of Steps To Do The Side Raise With Hyper Extension Bench
- Set up the hyperextension bench in a comfortable position.
- Adjust the height of the footrest to ensure your feet are secure.
- Please pick up a dumbbell with your preferred weight and hold it in your right hand.
- Position your body facing the bench with your left hand.
- Position your right leg on the footrest, with your right foot flat on the platform.
- Keep your back straight and your core engaged.
- Slowly raise your right arm to the side
- Slowly lower your arm back down to your side.
-
Set up the hyperextension bench in a comfortable position.
The side raise with the hyperextension bench targets your obliques and core muscles. Proper hyperextension bench setup is critical to doing this exercise safely and effectively.
To begin, you want to ensure that the hyperextension bench is set up in a comfortable position for you. Start by adjusting the angle of the seat so that your hips are aligned with your knees.
Ensure that your lower back rests against the back cushion while keeping your feet planted on either side of the frame.
Once this is done, place both hands slightly wider than shoulder-width apart on either side of the pad near. You should feel secure and stable before doing a side raise with the hyp extension bench.
-
Adjust the height of the footrest to ensure your feet are secure.
Ensuring your feet are secure and comfortable while using a Hyper Extension Bench is essential for performing the Side Raise correctly.
Proactively adjusting the height of the footrest before beginning any exercise can help you avoid injury. Knowing how to change the footrest will give you better control over your movements and allow you to focus on performing the Side Raise with proper form.
When first positioning yourself on a Hyper Extension Bench, ensuring both feet are firmly planted against the footrest is essential.
To do this, begin by adjusting the height of the platform by raising or lowering it until your feet feel secure. It may also help to place pillows or mats beneath your ankles if they don’t comfortably reach down onto the platform.
-
Please pick up a dumbbell with your preferred weight and hold it in your right hand.
To do the Side Raise With Hyper Extension Bench correctly, you must start by picking up a dumbbell with your preferred weight and holding it in your right hand.
It will help ensure that you have proper form throughout the entire exercise. Once you have picked up the dumbbell with your right hand, sit on the hyperextension bench with both feet securely planted on either side of the pad while keeping your back straight.
Hold on to the bar behind your head and slowly raise one arm upwards until it reaches shoulder level before lowering it again.
-
Position your body facing the bench with your left hand.
To properly perform this exercise, position your body on the bench, facing it with your left hand against its surface for stability. Make sure you press firmly into the surface to remain stable throughout the exercise.
Keep your feet flat on the ground and slightly bent at knee level for additional support. Hold on to either armrests or handles if available, this will help maintain proper form and prevent strain or injury during the movements.
Once you are securely positioned and comfortable, slowly lift one leg off the floor while keeping the other foot flat.
-
Position your right leg on the footrest, with your right foot flat on the platform.
It is essential to position your body while performing this exercise properly. It starts with setting your right leg on the footrest, with your right foot flat on the platform.
Placing your foot on the forum will help you maintain balance and stability while lifting and lowering each leg. It will also help engage all the muscles in your glutes for full activation as you complete each repetition.
When finished, switch legs so that both sides are equally worked out for a balanced glute workout.
-
Keep your back straight and your core engaged.
Proper posture starts with keeping your head up and looking forward throughout the entire motion. It will help you maintain a neutral spine, reducing stress on the lumbar vertebrae.
Secondly, engage your abdominal muscles to provide stability during movements. It will also assist in maintaining good posture by activating the oblique muscles, which help keep you upright during the lift.
Remember to keep breathing steadily throughout all repetitions of this exercise as it helps oxygenate the working muscles and prevents fatigue from setting in too early into a set.
-
Slowly raise your right arm to the side.
When performing this exercise correctly, finding a comfortable position on the bench is essential. Keep your back flat against the pad and hold on to the handles with both hands.
Then, slowly raise your right arm toward the ceiling while keeping your shoulders relaxed. Hold this position briefly before returning it to its starting point. Make sure that as you lower it down, you do not arch your back or drop it too quickly, as this could cause injury.
-
Slowly lower your arm back down to your side.
When doing the exercise, it is best to start standing with your feet shoulder-width apart and your knees slightly bent. Slowly raise one arm up and out to the side until it reaches a 90-degree angle with your body.
Hold this position for two seconds before slowly lowering it back down to your side while controlling its motion throughout the entire range of motion.
This slow motion helps engage more of your muscles as you work them through each rep. The key here is to keep control throughout each repetition to get maximum results from this exercise!
Side Raise With Hyperextension Bench overview
Exercise type: strength
Target zone: Obliques, side of the abdominal
Equipment Needed: hyperextension bench or flat bench
Quick note
Make sure to adjust and regulate the hyperextension bench to suit your size
Hook up tight to the footpad so that you downfall off
Don’t let twist when you move to make sure that you are in the horizontal position
Move slowly and be focus allow your abs to fully stretch before the move back
Then, move your body back to the beginning position and slowly, use the same method to train the other side of your abdominal, then repeat the same process to prior your rep.
Safety measures to follow when performing Side Raise With Hyperextension Bench
The proper regulation of the hyperextension bench is needed before you get on to the exercise and hook your legs very well to make sure that you can move safely.
Let your body remain horizontal throughout the performance. Make sure that you are not twisting your upper body when you move.
Move slowly, don’t rush yourself. Make sure that you are doing it the right way. You should feel the intensity on your side. The down motion should be slightly slower than up motion when you move.
We concentrate and focus yourself throughout the exercise. Don’t cause any momentum or any difficulty that can jeopardize the correct performance.
You might have to be observed by your trainer along the line.
What are benefits of performing Side Raise With Hyperextension Bench?
Side Raise With Hyperextension Bench is one of the best obliques exercise that will effectively target, train and strengthen both the side part of your abdominal muscles
It helps to boost more abdominal strength and stamina, infarct you can lose out some belly fat out on you doing this exercise regularly.
It is great not too hard to do but also requires less equipment.
Final Thoughts
In conclusion, the side raise with a hyperextension bench is an excellent exercise for beginners and advanced weightlifters.
It’s essential to ensure that the back of the head remains in contact with the court and keep your arms straight throughout the movement.
Remember to take it slow, be mindful of keeping a full range of motion, and maintain proper form. This exercise can help increase muscle strength, improve posture and balance, reduce lower back pain, and strengthen core muscles.
