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Main muscles used: Lower Back (erector spinae)
Secondary muscles used:
Buttocks (gluteus maximus)
Lie on floor face down with your arm at your side. Palms are facing up.

Using your lower back pick your chest up off the floor in a very slow controlled manner

Lower down to starting position and repeat for desired amount of repetitions.
Don’t overarch
Don’t bend your neck
Breath out as your coming up
No jerky movements

Variations:
Use a hyperextension bench for more range of motion
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