How to: Using a bench, come to a bridge position with
your upper back on the bench, arms laying horizontally along the length of the bench, and both feet planted on the floor, knees at a 90 - degree angle.
You're going to be lying with just
your upper back on the bench.
Not exact matches
Sit
on an exercise
bench with
back support and hold two dumbbells in front of you at about
upper chest level with your palms facing your body and your elbows bent.
Proper form: Lie with your
upper back supported
on a
bench with a barbell across the top of your thighs, directly above your hips.
Lie down crosswise
on a
bench, supporting your
upper back just below the shoulders.
How to Lying
on the
bench, pull your shoulder blades together and create an arch in your
back so your butt and
upper back maintain contact with the
bench.
When you lie
on the
bench, make sure your butt,
upper back and head are all in good contact with the pad, and keep it that way all throughout the movement.
This exercise is performed by you lying
on your
back, most likely
on a
bench but you can lay
on the ground as well, with your
upper arms perpendicular to the floor and your elbows extending until your arms are completely straight and pointing upward.
When you use an incline
bench for the chest press, you will increase the emphasis
on the shoulder, tricep (
back of the arms), and
upper part of the chest.
Personal Trainer Tips: Kickbacks with one knee
on the
bench are a popular exercise, but when you do both arms at the same time, you will get increased
upper back and shoulder work.
One of the advantages of doing this exercise
on a
bench is that you can focus
on the
upper back without worrying about the lower
back, because the
bench will support your body weight.
A big
bench relies
on the strength of the shoulders, chest, triceps, and
upper back.
Since you lie
on the
bench your
back and
upper spine is held, and you can do the full range of motion in a controlled way.
For these athletes, I would recommend one
upper body combined ME / DE day, focusing primarily
on heavy chest and
back loading to improve arm and torso power (such as the
bench press, barbell row, landmine press, and military press), as well as several explosive movements to improve arm drive and speed (such as push presses, plyometric
bench press, and explosive Pendlay rows.)
You should only have your
upper back, butt, and head
on the
bench.
Hip Thrusts: Start with
upper back against a seat or
bench and butt
on the floor.
Your torso should remain still and parallel to the floor, with your
upper back resting
on the
bench and your feet firm
on the floor for stability.
Your
upper back is
on the
bench, your butt is
on the
bench and your feet are
on the floor.
STARTING POSITION (SETUP): Lie across a flat exercise
bench resting
on your
upper back, keeping your elbow in contact with the
bench.