The back extension bench is a piece of exercise equipment found in most gyms and health clubs that strengthens the lower back muscles. It can also work the legs and torso depending on positioning. The erector spinae muscle is responsible for back extension, and the gluteals and hamstrings are also worked on the bench. To use the bench, the athlete lies prone at a 45 degree incline and contracts their lower back muscles to extend their spine and hips.
Sold by various exercise equipment manufacturers, the back extension bench is a piece of exercise equipment designed to strengthen the muscles of the lower back. It is found in most health clubs and gyms and is usually found near abdominal machines and free weight equipment. Although the back extension bench is largely intended to train the back muscles, it can also be used to work the back of the legs and the sides of the torso, depending on how one positions oneself on the bench.
Back extension can be defined as straightening of the spine from a forward curved position, and should not be confused with back hyperextension, which is arching of the back. It occurs in the thoracic region of the spine when the vertebrae separate from each other, and the main muscle responsible for back extension is the erector spinae muscle. Technically a smaller set of muscles, the erector spinae runs vertically along the middle of the back from the cervical vertebrae to the sacrum, which is located at the bottom of the spine, just above the bone. from the hip
While the back extension bench, alternatively known as the Roman chair or the 45 degree back extension bench, does in fact work the back extensor muscles, the back extension on this piece of equipment is accompanied by the hip extension or stretching of the hip joint. Muscles involved in hip extension include the gluteals and hamstrings; therefore these muscles are also worked when using the back extension bench. The degree of involvement of the leg muscles depends on the design of the bench and the position of the body during the exercise.
Typically, the bench incorporates an angled bar with hip pads on top and calf pads on the bottom to keep the back of your legs in place. To use the bench, the athlete lies prone at a 45 degree incline so that they are leaning forward with their legs tucked under the calf pads. You would then lean forward at the hips and spine to lower your torso and head toward the floor, and then contract your lower back muscles to extend your spine and hips until you bring your body back up to a straight line. . To put more emphasis on the back of the legs, he would lean forward only from the hips, keeping his back straight, and then contract his glutes and hamstrings to lift himself up again.
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