SHIFT Fit
Bench lat stretch
Bench lat stretch: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Kneel facing bench with forearms supported.
- Move hips backwards lowering chest gently. Keep ribs controlled.
- 2 bouts × 10s; 15s rest between bouts. Move only to gentle tension, never pain. Do not bounce. Keep breathing; stop a bout if position or control is lost. Keep ribs controlled.
Equipment
- full gym
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 2 bouts × 10s; 15s rest between bouts. | full gym |
| beginner | 2 bouts × 20s; 20s rest between bouts. | full gym |
| beginner | 2 bouts × 30s; 30s rest between bouts. | full gym |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use gentle tension only; stop for tingling or radiating symptoms.
- Dropping the ribs towards the floor; forcing shoulder range; placing the head between unsupported arms. Exercise check: Keep ribs controlled.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.