45 degree back extension bench?

[Albert1]

Rip,
I will be adding back extensions to my program soon. They don't have a roman chair at my gym, only a 45 degree back extension bench which I'll be using. How are these compared to the roman chair? How does the angle difference change the training effects, if at all? Pardon my ignorance, but I've never used either of them and I don't know, so I figured I should ask.

[Mark Rippetoe]

It's fine, but it's also easier so you'll need to plan on using it with resistance bands. SEARCH FUNCTION.

[JB1981]

Pardon the potentially dumb follow-up question, but how does one use resistance bands on a 45 degree bench? Do you put the band around your neck?

[Mark Rippetoe]

No, because that would be bad for you. Put them around your shoulders. This may take assistance if you're using heavy band loads.

[LarsM]

Rip,

how do you feel about holding a plate to your chest as a means for loading the back extensions instead of bands? Or is it worth it to order bands from the dear old internet if they're not available in your gym?

Someone on another forum suggested pausing at the top for 2 secs as a means of increasing difficulty, arguing that the erectors primarily work in an isometric function anyway - thoughts?

[unochamp1]

2 followup questions, sorry if you've already addressed them:

1) are bands more effective then just hugging plates?

2) i know you say that the back extensions/glute hams should be done for sets of 10 reps. Does that mean the rest between them should be under a minute?

[Briks42]

When using a 45 degree back extension bench, are you only supposed to go as far down as you can while keeping your lower back in extension, or do you let your lower back go into flexion on this exercise to get a longer range of motion?

[Mark Rippetoe]

A held plate and bands are two different loading dynamics. I like bands better. If you want to use them and the gym doesn't have them, then depending on how badly you want to use them they would be worth buying. What does the time between sets have to do with the number of reps in this case? And I go into a little flexion at the bottom because I want the concentric extension as well as the isometric position to be worked. If you want to pause at the top, it's fine with me. I do sets of 20, so I don't really like the idea.

[unochamp1]

I thought that higher reps are used for assistance exercises. And assistance exercises shouldn't be treated as primarily lifts in terms of rest periods. Perhaps I misread something?

[Mark Rippetoe]

Perhaps. If your 45-degree back extensions are your only back movement that day and you are doing them heavy, I'd rest between sets as needed.