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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Bench Lat Stretch
StretchingBeginner

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.

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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

Bench Lat Stretch movement

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.

  1. 1

    Walk the knees back so the hips are behind the knees.

  2. 2

    Sit your hips back toward your heels and let your chest sink toward the floor.

  3. 3

    Hold when you feel a stretch along the sides of the back and the backs of the arms.

  4. 4

    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.

Details

Body parts
Back · Shoulders
Equipment
Bench
Movement
Stretch
Exercise type
Stretch
Training goals
Flexibility · Mobility

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Dynamic Back StretchBeginner→
  • Side-Lying Floor StretchBeginner→

Similar Exercises

  • Child's PoseBeginner→
  • Foam Roller Lat RollBeginner→
  • Overhead Triceps StretchBeginner→
  • Single-Arm Hang StretchBeginner→
  • Standing Side StretchBeginner→
  • Wall Lat StretchBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.