Using Lats While Benching

Bigger Stronger Leaner Powerlifting & Strength Sports
1

It seems there is a ton of misunderstanding about one using their lats while benching, I have been meaning to write a little to help clarify that.

Think about where the lat inserts and originates in the body. It is behind the shoulder (to keep it simple), near the back of the body. And the other end of the muscle originates right on the side the abdomen. It is near the back of the abdomen.

When you do a normal pull up, the lats pull the arm back until it is about parrelel with the body. Or when you do a row, the lats can only bring the arm back as far as the muscle is in line with the origin and insertion, no further.

When you bench a pull your shoulder blades back it pulls the insertion of the muscle further towards the back of the body relatvie to the origin on the abdomen. This allows the lat to contract bring the upper arm toward the FRONT of your body.

Now, if you arch your lower back as well, it will bring the origin of the muscle further forwards. It is the pulling of the lat, trying to shorten the distance between these two points that will pull the bar from the chest up, in a benching motion.

By just flexing your lats hard while standing you can see that the arm is pulled staright into the body. You need to rely on the weight your benching to push the arm down to the chest, and then the lats (along with the other benching muscles) to push the weight off the chest. By pulling your shoulder blades back and arch, you allow the lats to work over a further distance of the motion.

I hope this helps, it was written quickly, but it seems there has been much confusion over this topic.

2

The Lats originate on the lumbar and thoracic spine (and a bit lower) as well as from your posterior rib cage and they insert on the humerus.

Their action in the bench press is to internally rotate and adduct the humerus, as well as to provide stability in the shoulder joint.

I got a little confused with your description where you say they insert on the side or back of the abdomen.

You may want to rewrite your description to make it a little clearer, especially for those who don’t have a good understanding of anatomy and physiology.

3

I agree with most of your description but IMO you way over simplify the insertion and so the point is lost. The lats insert on the FRONT of the humerus, you probably know this but said the back of the shoulder to be simple.

The front is key because once the front of the humerus is behind the body, then when the lats contract they pull your humerus forward until it is in line with the body, basically helping the first 2-4 inches of the lift. I agree a good arch can allow the lats to help even more.

Like I said, I don’t imagine I am telling you anything new but it was written in a slightly confusing manner so I am hoping this helps other people reading it.