Kneeling Lat Stretch on Bench
Kneeling behind a bench with the elbows on it and the palms pressed together, the chest sinks toward the floor; the lats and the backs of the arms lengthen.
How to do it
Setup
Kneeling an arm's length from a bench, knees under the hips, elbows on its edge, palms pressed together.
Steps
- Let the chest drop toward the floor between the elbows.
- Keep the hips over the knees and the elbows on the bench.
- Hold and breathe, then press the elbows down to rise.
Common mistakes
Hips drifting back to the heels: keep them over the knees. Rounding the upper back up: let the chest drop between the arms. Elbows sliding apart: keep them shoulder-width.
Breathing
Slow and even through the hold.
