Superman on Incline Bench with Weight Plate
Adding a weight plate to the incline superman increases resistance on the posterior chain for greater strength gains
BackAdvancedStrengthExtension
At a glance
| Muscles worked | Primary: Lower back |
|---|---|
| Muscle group | Back |
| Difficulty | Advanced |
| Type | Strength · Extension |
| Sets & reps | 5 sets × 10-12 reps |
| Estimated calories burned | ~50 kcal |
How to do it
- Step 1: Lie face down on an incline bench holding a weight plate with both hands extended overhead
- Step 2: Engage your lower back and glutes to lift your chest and arms
- Step 3: Hold the lifted position briefly
- Step 4: Squeeze your shoulder blades together at the top
- Step 5: Lower back down with control and repeat
Equipment
- Weight plate optional
- Incline bench optional
Coaching tips
Benefits
Adding a weight plate to the incline superman increases resistance on the posterior chain for greater strength gains
Common mistakes
Hyperextending the neck instead of leading the lift with the chest
Make it harder
Increase the weight plate or add a pause at the top
Make it easier
Remove the weight plate and perform the bodyweight version
Breathing
Exhale lifting into the extension, inhale lowering down
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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