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All exercises

Kneeling bench lat stretch

Beginner

Kneeling bench lat stretch is a isolation bodyweight exercise for the lats, also working the chest and triceps.

What it works

Primary muscle

Lats

Also works

ChestTriceps

Equipment
Bodyweight
Movement
Mobility
Type
Isolation · Static
Logged as
Time
Suggested rest
1 min

How to do it

  1. 1Kneel facing a bench or box and rest your hands or forearms on its edge, shoulder-width apart.
  2. 2Walk your knees back until your hips are over your knees, then sit your hips back and let your chest sink towards the floor.
  3. 3Keep your arms straight and your head between them; you should feel the stretch along the sides of your back, under your arms and into your chest.
  4. 4Hold for 20 to 30 seconds, breathing slowly and letting your chest drop a little further on each breath out, without arching your lower back.
  5. 5Press your hands into the bench to lift your chest and come back up to kneeling.

What to do instead

  • Kneeling lat stretchBodyweight
  • Exercise ball lat stretchOther
  • Prayer lat stretchBodyweight
  • Squat lat stretchBodyweight
Logged today · 1 min restKneeling bench lat stretch

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