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Bench Thoracic Extension
The Bench Thoracic Extension is a mobility exercise with no equipment for your back. Share of the load in the Zulta muscle model: spinal erectors (lower back) 43%, mid traps 12% and rhomboids 12%.
How to do it
- Kneel on a mat facing the side of a flat bench, knees under the hips.
- Place both elbows on the bench, shoulder-width apart, and bring the palms together behind the head.
- Sit the hips back toward the heels.
- Let the chest sink toward the floor to open the upper back, holding each rep for 2 to 3 seconds for 45 to 60 seconds in total, breathing out as you sink.
- Lift the chest slightly between reps and sink again.
Tips
- Brace the abs lightly so the bend comes from the upper back, not the lower back.
- Keep the elbows shoulder-width, not flared.
Common mistakes
- Arching through the lower back.
- Letting the head hang instead of keeping it between the arms.
Muscles worked by the Bench Thoracic Extension
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Extending over a roller or bench. Active rotation and extension of the upper back: the erectors and obliques move the spine, the shoulder blades follow, and the pecs open at end range.
Bench Thoracic Extension alternatives
Same equipment
Frequently asked questions
What muscles does the Bench Thoracic Extension work?
Mainly the spinal erectors (lower back). The mid traps, rhomboids and lats (upper) assist.
Is the Bench Thoracic Extension good for beginners?
Yes. The Bench Thoracic Extension is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Bench Thoracic Extension?
For example the Thoracic Extension on Foam Roller, Cat Cow and Segmental Cat Cow. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.