Swimmers with Stomach on Flat Bench
Targets the lower back, gluteus maximus, rear delts with a controlled extension pattern; builds strength, control and mind-muscle connection.
At a glance
| Muscles worked | Primary: Lower back, Gluteus maximus, Rear delts. Secondary: Hamstrings, Mid traps |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Extension |
| Sets & reps | 3 sets × 20-30 total |
| Estimated calories burned | ~5 kcal |
How to do it
- Lie face down on a flat bench with the hips at the edge and the arms and legs extended.
- Lift the opposite arm and leg slightly.
- Alternate sides in a controlled swimming motion.
- Keep the neck neutral.
Equipment
- Flat bench
Coaching tips
Benefits
Targets the lower back, gluteus maximus, rear delts with a controlled extension pattern; builds strength, control and mind-muscle connection.
Common mistakes
Using momentum or arching the lower back instead of squeezing the target muscle.
Make it harder
Add load or hold at the top.
Make it easier
Reduce the range of motion, load, or reps and go slower.
Breathing
Exhale on the effort, inhale on the return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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