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Kneeling Lat Stretch on Bench
The Kneeling Lat Stretch on Bench is a stretch with no equipment for your lats. Share of the load in the Zulta muscle model: lats (upper) 34%, lats (lower) 28% and triceps (long head) 9%.
How to do it
- Kneel on a mat facing the side of a flat bench, about one arm's length away.
- Place both elbows on the bench, shoulder-width apart, and press the palms together.
- Sit the hips back toward the heels and let the chest sink toward the floor.
- Hold for 30 to 45 seconds, breathing slowly into the back of the ribs.
- Walk the knees in and lift the elbows off the bench to finish.
Tips
- Bend the elbows so the hands drop behind the head for a deeper triceps and lat stretch.
- Keep the ribs tucked so the stretch stays out of the lower back.
Common mistakes
- Arching the lower back to push the chest down.
- Letting the elbows flare wide on the bench.
Muscles worked by the Kneeling Lat Stretch on Bench
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Sinking the chest toward the floor with arms overhead. Reaching overhead and bending sideways or sinking the chest lengthens the lats, with the long head of the triceps and the obliques along the same line.
Kneeling Lat Stretch on Bench alternatives
Same equipment
Frequently asked questions
What muscles does the Kneeling Lat Stretch on Bench work?
Mainly the lats (upper) and lats (lower). The triceps (long head) and obliques assist.
Is the Kneeling Lat Stretch on Bench good for beginners?
Yes. The Kneeling Lat Stretch on Bench is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Kneeling Lat Stretch on Bench?
For example the Puppy Pose, Child's Pose Side Reach and Rack Lat Stretch. They train mostly the same muscles.
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