Bench Lat Stretch
Kneeling in front of a bench with the elbows on it and hands together behind the head, the hips sit back to stretch the lats and triceps.
Primary muscles
- Lats (Latissimus Dorsi)
Secondary muscles
- Triceps
- Teres Major
- Chest (Pectoralis Major)
- Sets
- 2–3
- Duration
- 20–40 sec
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
Kneeling facing a bench with elbows resting on the edge, shoulder-width apart, hands together behind the head.
Walk the knees back so the hips are behind the knees.
Sit your hips back toward your heels and let your chest sink toward the floor.
Hold when you feel a stretch along the sides of the back and the backs of the arms.
Come back up slowly to release.
Breathing: Breathe slowly and let the chest sink a little further on each exhale.
Coaching tips
Ribs down, avoid a big arch
Sit the hips back
Keep the neck relaxed
Common mistakes
Over-arching the lower back
Elbows drifting too wide
Forcing the chest down
Safety notes
Stop if you feel pinching in the shoulders; stretch to mild tension, never pain.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.