Bench pressing is more than just a chest exercise. While many focus solely on pec development, seasoned lifters know the importance of the latissimus dorsi — the large, sweeping muscles of the back. Learning how to activate your lats for a more powerful bench press can make a massive difference in your strength, safety, and performance. Whether you're a beginner or an advanced athlete, proper lat engagement transforms your bench press from average to elite.
Understanding the Anatomy of the Lats
The latissimus dorsi, or lats, are the largest muscles in the upper body. They originate from the mid to lower spine, wrap around the sides of the torso, and insert into the upper arm. This wide attachment range gives them influence over shoulder extension, internal rotation, and stabilisation of the torso.
They function as:
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Stabilisers during pressing movements
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Force conduits between your upper and lower body
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Protectors for the shoulders
Without effective use of the lats, the bench press becomes an unstable and inefficient movement.
Why the Lats Matter in the Bench Press
Stabilisation and Control
The bench press is a compound lift that requires a strong and steady platform. The lats help create this by pulling the shoulders back and down, reinforcing the scapular position. When properly engaged, they:
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Prevent the shoulders from rolling forward
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Create a tighter upper back
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Minimise shoulder injury risks
Force Transfer and Bar Path
The lats also contribute to a smoother, straighter bar path. They act as guides, keeping the elbows tucked and the bar moving efficiently. This allows for:
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Better lockout at the top
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Increased control during the descent
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Enhanced power output in the mid-range
Common Bench Press Mistakes Linked to Poor Lat Use
Flaring the Elbows
When the lats aren't engaged, lifters often flare their elbows too wide. This can:
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Shift tension off the triceps
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Place undue stress on the shoulder joints
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Lead to inefficient bar paths
Lack of Upper Back Tightness
If your back isn't tight during the lift, you're leaking power. The lats serve as an anchor. Without them:
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The body wobbles on the bench
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The bar path becomes erratic
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The chest can't fully contribute
The Mind-Muscle Connection: Feeling the Lats Work
Many struggle to activate the lats simply because they can't feel them. To develop this connection:
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Do light rows with a slow tempo
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Visualise pulling your elbows to your sides
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Incorporate isometric holds
Feeling the lats contract without any weight is often the first step toward proper activation under the bar.
Warm-Up Drills to Prime the Lats
Band Pull-Aparts
This simple drill fires up the upper back. Pull the band apart with straight arms while keeping tension on the lats. Perform 2-3 sets of 15-20 reps.
Scapular Push-Ups
Keep the arms straight and retract/protract the scapulae without bending the elbows. These teach your body how to engage the lats and traps.
Techniques to Activate the Lats During the Lift
Pulling the Bar Apart
Try to "bend the bar" outward. This cues your lats to contract, creating more torque and upper back tension.
Tucking the Elbows Correctly
Tuck your elbows at around a 45-degree angle. This encourages better lat and triceps involvement.
Engaging the Upper Back from Setup
Before unracking the bar, squeeze your shoulder blades together and drive them into the bench. Maintain this position throughout.
Bench Press Variations to Enhance Lat Involvement
Spoto Press
Pause the bar an inch above your chest. This forces you to control the descent and engage the lats throughout the pause.
Paused Bench Press
Stopping at the bottom improves control and lat tension.
Floor Press
Pressing from the floor reduces leg drive and isolates the upper body, particularly the lats and triceps.
Accessory Movements for Stronger Lats
Barbell Rows
Heavy, controlled barbell rows build the strength necessary for powerful lat engagement. Focus on squeezing the shoulder blades together at the top.
Pull-Ups
The king of lat exercises. Wide-grip pull-ups especially mimic the shoulder extension required during the bench press.
Lat Pulldowns
Great for beginners learning how to control their lats. Vary grip widths to target different angles of the muscle.
Programming Tips: When and How to Train Lats
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Train lats 2–3 times per week
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Combine compound and isolation lifts
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Use moderate to heavy weights for compound movements
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Employ higher reps for isolation work (12–20 reps)
Sample weekly plan:
| Day | Exercise | Sets x Reps |
|---|---|---|
| Mon | Pull-Ups | 4 x 8 |
| Wed | Barbell Rows | 4 x 10 |
| Fri | Lat Pulldowns | 3 x 15 |
Recovery and Mobility for Better Lat Activation
Tight lats can hinder movement and performance. Incorporate:
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Foam rolling (lats and thoracic spine)
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Wall slides and mobility drills
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Gentle yoga or stretching sessions
Recovering your lats properly is just as important as training them.
Monitoring Progress and Tracking Lat Engagement
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Record your lifts and analyse form
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Track perceived lat activation
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Use resistance bands to increase time under tension
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Regularly test paused reps for control
FAQs
1. Can I build my lats just by bench pressing?
Not effectively. You need direct lat work to strengthen and engage them properly for bench press performance.
2. Why don’t I feel my lats when I bench?
You may lack mind-muscle connection or tightness in your setup. Focus on activation drills before lifting.
3. Should I always engage my lats during every rep?
Yes. Consistent lat engagement improves control, power, and injury prevention.
4. What grip width helps engage the lats more?
A medium grip, just outside shoulder width, tends to balance pec and lat engagement.
5. How do I know if my lats are working in a lift?
You should feel tension in your mid-back and sides during the setup and descent of the bench press.
6. Do strong lats improve other lifts too?
Absolutely. They support deadlifts, overhead presses, and even squats through better posture and stabilisation.
Conclusion
Activating your lats for a more powerful bench press is one of the most overlooked yet impactful techniques in strength training. By learning proper engagement, adjusting your setup, and integrating targeted drills, you not only boost your press numbers but also protect your shoulders and improve overall lifting performance.
The latissimus dorsi is not just a "pulling" muscle — it's a stabiliser, a powerhouse, and a secret weapon in the bench press. Prioritise it in your training, and you'll notice the difference in control, strength, and longevity.
