# Bench Lat Stretch

A standing stretch with both hands on an incline bench and the hips pushed back until the torso is level with the floor. Stretches the lats and the sides of the upper back.

- Beginner · Mobility
- Equipment: Adjustable bench
- HD video: https://media.seto.fit/exercises/back-stretch-standing-with-bench/video/male.mp4
- HTML: https://seto.fit/exercises/bench-lat-stretch/

## Muscles worked

- Lats: 8/10
- Teres major: 5/10
- Triceps: 3/10
- Rear delts: 3/10
- Upper back: 3/10

## How to do the Bench Lat Stretch

1. Hands on the backrest, arms straight.
2. Push your hips back until your torso is parallel to the floor.
3. Let your chest sink toward the floor.
4. Hold and breathe, feeling the stretch along your back.

### Full technique — 6 steps

1. Stand facing the top of an incline bench, far enough back to reach it with straight arms.
2. Place both hands on the top of the backrest or its handle with arms straight.
3. Push your hips back until your torso is roughly parallel to the floor.
4. Keep your knees close to straight and your head between your arms.
5. Let your chest sink toward the floor until you feel a stretch along the sides of your back.
6. Hold the position steadily while breathing normally, then walk your feet in and stand up.

## Common mistakes

- Rounding through the lower back
- Bending the elbows during the hold
- Shrugging shoulders toward ears
- Holding breath during the hold

## Form cues

- Reach long through arms
- Push hips back
- Head between arms
- Keep back flat

## How much to do

- **Strength**: 2–3 sets of 20–30 reps · rest 30 s · 5 reps in reserve
- **Muscle growth**: 2–3 sets of 30–45 reps · rest 30 s · 4–5 reps in reserve
- **Endurance**: 2–3 sets of 30–60 reps · rest 30 s · 5 reps in reserve

Reps in reserve: how many more you could still do when you end the set.

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Bench Lat Stretch — Beginner**
- Harder: [Side Lying Stability Ball Lat Stretch](https://seto.fit/exercises/side-lying-stability-ball-lat-stretch/) — Beginner

## Quick answers

### What muscles does the Bench Lat Stretch work?

Primary: Lats 8/10. Also works: Teres major 5/10, Triceps 3/10, Rear delts 3/10, Upper back 3/10.

### When should I do the Bench Lat Stretch in a workout?

Warm-up. Done at the start to get the body ready. ≈ 3 min with rest.

### How many sets and reps of the Bench Lat Stretch?

Strength: 2–3 sets of 20–30 reps, rest 30 s, 5 reps in reserve. Muscle growth: 2–3 sets of 30–45 reps, rest 30 s, 4–5 reps in reserve. Endurance: 2–3 sets of 30–60 reps, rest 30 s, 5 reps in reserve.

### What is a harder version of the Bench Lat Stretch?

Side Lying Stability Ball Lat Stretch (Beginner).

How we rate exercises: https://seto.fit/guides/methodology/

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