Modified Flat Bench Water Bottle Supermans
Modified Superman on a flat bench with water bottles that strengthens the posterior chain and improves posture.
BackBeginnerStrengthExtension
At a glance
| Muscles worked | Primary: lower back & glutes. Secondary: shoulders, core |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Extension |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~24 kcal |
How to do it
- Lie face-down on a flat bench holding water bottles with arms extended.
- Simultaneously lift the arms and legs into a Superman position.
- Squeeze the lower back, glutes, and upper back at the top.
- Lower with control.
- Complete 4 sets of 12-15 reps.
Equipment
- Water Bottles
- Flat Bench
Coaching tips
Benefits
Modified Superman on a flat bench with water bottles that strengthens the posterior chain and improves posture.
Common mistakes
Avoid hyperextending the neck or lower back.
Make it harder
Use heavier bottles or hold the top position longer.
Make it easier
Perform without bottles or reduce the range.
Breathing
Exhale as you lift, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.