Lying Back Extension with Press
Perform the lying back extension with press to strengthen your lower back and improve core stability.
- Lie face down on a bench with your hips at the edge and feet secured.
- Hold a weight plate or dumbbell at chest level with both hands.
- Engage your core and lift your upper body while pressing the weight overhead.
- Lower back down to the starting position and repeat.
How to perform the Lying Back Extension with Press
- Set up. Set up in a stable, balanced starting position appropriate for the Lying Back Extension with Press using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your latissimus dorsi.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your latissimus dorsi rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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