Using the Lats to Bench

You have to have a lift off or there is no way you can stay in your set up, and without pulling the shoulder blades together and keeping a high and tight arch there is no way to use your lats effectively.

George

The best advice I got on using your lats was from Chad Aichs… “squeeze your lats on the way down”.

It’s about the most simple concept in my opinion. Just try and flex/squeeze them on the way down and you should get a nice pop on the way up.

[quote]Hanley wrote:
The best advice I got on using your lats was from Chad Aichs… “squeeze your lats on the way down”.

It’s about the most simple concept in my opinion. Just try and flex/squeeze them on the way down and you should get a nice pop on the way up.[/quote]

I’ll try that. This is the kind of cue I was looking for. Thanks.

[quote]Hanley wrote:
The best advice I got on using your lats was from Chad Aichs… “squeeze your lats on the way down”.

It’s about the most simple concept in my opinion. Just try and flex/squeeze them on the way down and you should get a nice pop on the way up.[/quote]

Tnx, have just done it like that on my dynamic day and the weight flew up, much faster dan before, tnx!

when i did a bb split after chest day my lats would be sore along with my chest

Once you are setup, right before you take the hand off you should be more uncomfortable than ever. You need your shoulders down, back pinched, elbows tucked, back arched, hips up, knees out, and your feet as far back and out as possible.

On top of all that everything needs to be as tight as anything. Once you take the weight, your lats are what you use to lower the bar. Just make sure you keep everything tight.

Just curious�?�

Is it possible to press with the lats spread while keeping them in contact with the triceps? Or is it nonsense since the shoulder blades seem having a hard time keeping thigh while performing a lat spread. I would say this would make you unstable, but still, has anyone ever tried?

[quote]FightingScott wrote:
Hanley wrote:
The best advice I got on using your lats was from Chad Aichs… “squeeze your lats on the way down”.

It’s about the most simple concept in my opinion. Just try and flex/squeeze them on the way down and you should get a nice pop on the way up.

I’ll try that. This is the kind of cue I was looking for. Thanks.[/quote]

A good exercise I got from Hanley which has taught me to use my lats is paused benches. A few sets of 6 reps with a moderate weight with at least a one second pause on your chest will force you to keep everything tight and drive you I definitely feel my lats firing on the first few inches.

Good luck

[quote]dheeel wrote:
FightingScott wrote:
Hanley wrote:
The best advice I got on using your lats was from Chad Aichs… “squeeze your lats on the way down”.

It’s about the most simple concept in my opinion. Just try and flex/squeeze them on the way down and you should get a nice pop on the way up.

I’ll try that. This is the kind of cue I was looking for. Thanks.

A good exercise I got from Hanley which has taught me to use my lats is paused benches. A few sets of 6 reps with a moderate weight with at least a one second pause on your chest will force you to keep everything tight and drive you I definitely feel my lats firing on the first few inches.

Good luck[/quote]

Ya still doing that cycle?? How did it end up working out?

Using lats on the bench is like using calves for pull ups

[quote]drip wrote:
using lats on the bench is like using calves for pull ups[/quote]

Who are you again?

[quote]drip wrote:
using lats on the bench is like using calves for pull ups[/quote]

Go away troll.

[quote]Electric Stomp wrote:
Just curious�?�

Is it possible to press with the lats spread while keeping them in contact with the triceps? Or is it nonsense since the shoulder blades seem having a hard time keeping thigh while performing a lat spread. I would say this would make you unstable, but still, has anyone ever tried?
[/quote]

Yes it is possible, and once your lats are devloped some your triceps will sort of catch your lats on the way down. This is the way I do it when benching in competitions.

This creates alot of stability and almost a feeling like loading up a spring at the bottom of the movement so it makes it much easier to get the bar started back up. But if you don’t have a decent amount of lat development you may not be able to do it.

[quote]Hanley wrote:
drip wrote:
using lats on the bench is like using calves for pull ups

Who are you again?[/quote]

Clearly a Crossfitter who does jumping pull-ups.

Quality thread (except for the troll)

…Troll, troll, troll your boat lol.

[quote]Hanley wrote:
dheeel wrote:
FightingScott wrote:
Hanley wrote:
The best advice I got on using your lats was from Chad Aichs… “squeeze your lats on the way down”.

It’s about the most simple concept in my opinion. Just try and flex/squeeze them on the way down and you should get a nice pop on the way up.

I’ll try that. This is the kind of cue I was looking for. Thanks.

A good exercise I got from Hanley which has taught me to use my lats is paused benches. A few sets of 6 reps with a moderate weight with at least a one second pause on your chest will force you to keep everything tight and drive you I definitely feel my lats firing on the first few inches.

Good luck

Ya still doing that cycle?? How did it end up working out?[/quote]

Almost done mate - last week of the second wave coming up this week!

[quote]dheeel wrote:
Hanley wrote:
dheeel wrote:
FightingScott wrote:
Hanley wrote:
The best advice I got on using your lats was from Chad Aichs… “squeeze your lats on the way down”.

It’s about the most simple concept in my opinion. Just try and flex/squeeze them on the way down and you should get a nice pop on the way up.

I’ll try that. This is the kind of cue I was looking for. Thanks.

A good exercise I got from Hanley which has taught me to use my lats is paused benches. A few sets of 6 reps with a moderate weight with at least a one second pause on your chest will force you to keep everything tight and drive you I definitely feel my lats firing on the first few inches.

Good luck

Ya still doing that cycle?? How did it end up working out?

Almost done mate - last week of the second wave coming up this week![/quote]

Class. Still making progress I hope? Let me know what happens.