What is a back bench?

It is sold by various fitness manufacturers, Back Extension Bench is a piece of fitness equipment that is designed to strengthen the muscles of the lower back. It is located in most medical clubs and fitness centers and is usually located near abdominal machines and free equipment. Although the bench is largely intended for training the rear muscles, it can also be used to work on the back of the legs and sides of the hull, depending on how one is placed on the bench. It occurs in the thoracic area of ​​the spine when the vertebrae breaks apart and the primary muscle responsible for extending the back is the muscles of the erector spinae. Technically bunch of smaller muscles, spinae erector run vertically along the center of the rear from the cervical vertebra to the cross bone, located at the bottom of the spine just above the hip bone.

While the bench of an extension of the rear extension, alternately known as the Roman toEmergency or 45 -step extension bench, actually works on the back, extension on this device is accompanied by extension of the hip or straightening of the hip joint. The muscles involved in the extension of the hip include glutes and hamstrings; These muscles are therefore also processed when using the bench extension. The degree of involvement of leg muscles depends on the design of the bench and the position of the body during exercise.

Bench usually includes an angle rod with hip pads at the top and veal pads on the bottom to hold back the back of the legs in place. To use the bench, the exercise positions will be placed on 45 degrees, so he scratched them forward with his feet clipped under the pads. Then he would bend forward at the sides and spine to lower the torso and head towards the floor, and then disrupted the muscles of the lower back to extend the spine and hips until he lifted the body back into the line. To put more emphasis on his back, he would bend only forward from the hips, holding his back straight, and then spoiled Glutes and hamstrings to raise back up.