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pillow · 06-28-2007, 02:14 PM

I do the roman chair hyper extensions on Back day, and I will hold a weight to my chest. Like this.
On the 45 degree roman chair thing, I warm up without a weight, and then grab a 25 lbs one for the next three sets, at 15 reps-ish. On the one like in the picture above, I usually go really light weight or no weight at all, and I still feel like my back is caving in the next day. Which is what you're going for, I assume!

I just started adding those into back day a couple of weeks ago and it has already helped my core, particularly in squats.

Here are more possible exercises, none of which I have tried other than the one I sais, under "Erector spinae" at the bottom this page

06-28-2007, 02:14 PM	#2 (permalink)
pillow Reputation: 500+ Status: TUF noob Join Date: Mar 2007 Location: KY Posts: 510	I do the roman chair hyper extensions on Back day, and I will hold a weight to my chest. Like this. On the 45 degree roman chair thing, I warm up without a weight, and then grab a 25 lbs one for the next three sets, at 15 reps-ish. On the one like in the picture above, I usually go really light weight or no weight at all, and I still feel like my back is caving in the next day. Which is what you're going for, I assume! I just started adding those into back day a couple of weeks ago and it has already helped my core, particularly in squats. Here are more possible exercises, none of which I have tried other than the one I sais, under "Erector spinae" at the bottom this page __________________ Last edited by pillow; 06-28-2007 at 02:17 PM.