---
title: "45 Degree Hyperextension Arms to Chest"
description: "Fix your feet to the footrests and press your thighs against the padded platform."
locale: en
slug: 45-degree-hyperextension-arms-to-chest
url: "https://hi.fitness/exercises/45-degree-hyperextension-arms-to-chest"
primaryMuscle: "Lower Back"
secondaryMuscles: ["Glutes","Hamstrings","Lats"]
equipment: ["Roman chair"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/1d27552f-45-degree-hyperextension-arms-to-chest.mp4"
updatedAt: 2026-10-20T13:27:27+00:00
---
# 45 Degree Hyperextension Arms to Chest

Fix your feet to the footrests and press your thighs against the padded platform.

## How to do it

1. Fix your feet to the footrests and press your thighs against the padded platform.
2. Place your arms across your chest and lean forward.
3. Raise yourself by leaning backward and forming an upright position.
4. Hold for a while, return to the initial position, and repeat.

## Form tips

- Keep your movements slow and controlled to maintain proper form and maximize muscle engagement.
- Avoid hyperextending your back; stop when your body forms a straight line to prevent strain on your lower back.
- Engage your core muscles throughout the exercise to support your spine and maintain stability.

## Similar exercises

- [Back Extension on Exercise Ball](https://hi.fitness/exercises/back-extension-on-exercise-ball) - Lower Back · Stability ball
- [45 Degree Hyperextension (Arms in Front of Chest)](https://hi.fitness/exercises/45-degree-hyperextension-arms-in-front-of-chest) - Lower Back · Roman chair
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- [45 Degree Twisting Hyperextension](https://hi.fitness/exercises/45-degree-twisting-hyperextension) - Lower Back · Roman chair