Kneeling Lat Stretch on Bench
Description
The kneeling lat stretch on bench is a deep mobility exercise where you kneel in front of a flat bench, place your forearms on it with palms together, and sink your chest toward the floor. The bench position deepens the lat and shoulder stretch beyond what unsupported variations can achieve.
Muscle Group
Equipment Required
Kneeling Lat Stretch on Bench Instructions
- Kneel on the floor in front of a flat bench. Hips above knees.
- Place both forearms on the bench with palms facing each other. Elbows shoulder-width apart.
- Walk your knees back so your hips move further from the bench but your forearms stay on it.
- Lower your chest and head down between your arms toward the floor.
- Press your hips back toward your heels. Keep your back flat — do not round it.
- Feel the deep stretch through your lats, shoulders, and upper back.
- Hold for 30 to 60 seconds. Breathe deeply and let gravity deepen the stretch.
- To exit, walk your knees forward and rise.
Kneeling Lat Stretch on Bench Form & Visual
Kneeling Lat Stretch on Bench Benefits
- Deep lat and shoulder stretch with bench support
- Improves overhead mobility
- Decompresses the spine
- Counteracts hunched posture
- Excellent warm-up before pull-ups or pressing
- Easy to set up
Kneeling Lat Stretch on Bench Muscles Worked
- Latissimus dorsi (deep stretch)
- Teres major
- Pectoralis major (stretched)
- Triceps brachii (stretched)
- Erector spinae
Kneeling Lat Stretch on Bench Variations & Alternatives
- Kneeling Lat Stretch
- Puppy Pose
- One-Arm Lat Stretch
- Downward-Facing Dog
- Kneeling Lat Stretch with Side Bend
