Back Bend Over Bench Stretch

Muscles worked

Setup

1. Lie perpendicular across a flat bench so only your upper back and shoulders are supported.
2. Place your feet flat on the floor, hip-width apart, with your knees bent at a 90-degree angle.
3. Hold a single dumbbell with both hands using a diamond grip (palms against the underside of the top plate) directly over your chest.
4. Drop your hips slightly below the level of the bench to create a slight arch and engage your core.

How to do it

1. Inhale deeply and slowly lower the dumbbell in a controlled arc behind your head while keeping a slight, fixed bend in your elbows.
2. Lower the weight until you feel a significant stretch in your chest, lats, and abdominals.
3. Exhale and pull the dumbbell back to the starting position over your chest using your pectorals and serratus.
4. Maintain a slow 3-second tempo on the way down and a controlled 1-2 second tempo on the way up.

Form checklist

• Keep your hips lower than the bench to maximize the stretch on the anterior chain.
• Maintain a consistent, slight bend in the elbows; do not turn this into a tricep extension.
• Ensure your neck remains in a neutral position to avoid unnecessary strain.
• Keep your core braced throughout the movement to stabilize your spine.

Pro tips

• Focus on 'opening' your ribcage as the weight descends to maximize the engagement of the intercostals and serratus.
• At the top of the movement, squeeze your chest together to emphasize pectoral activation.

Make it harder

• Lower your hips further toward the floor to increase the leverage and stretch on the abdominal wall.
• Add a 3-second isometric pause at the bottom of the stretch to increase time under tension.

Frequently asked

What muscles does the back bend over bench stretch work?

The back bend over bench stretch primarily targets the erector spinae, and also works the glutes, hamstrings, and obliques as secondary muscles.

What equipment do you need for the back bend over bench stretch?

The back bend over bench stretch uses dumbbell.

Is the back bend over bench stretch good for beginners?

The back bend over bench stretch is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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