The word "lats" is an abbreviation for the large back muscle group known in long hand as the latissimus dorsi. This V-shaped band of muscle opposes the chest muscles, which are known as the pectoralis major and minor. Working the lats can help increase your bench press max and you can do this with the right mix of free weight, machine weight and body weight exercises.
Step 1
Execute a set of pull-ups. Jump up and grab a pull-up bar with a slightly wider than shoulder-width grip. Bend your knees and cross your legs behind your body. Pull yourself up until your chest meets the bar and slowly lower yourself back down. Go all the way down and repeat.
Step 2
Grasp the pull-up bar with an underhand reverse grip to do narrow grip chin-ups. Place your hands on the bar slightly less than shoulder-width apart. Bend your knees and cross your legs behind your body. Lift yourself up until your chest is at the height of the bar. Slowly lower yourself back down and repeat.
Step 3
Attach a straight bar to the high pulley on a lat machine to do wide grip pulldowns. Sit on the seat and adjust the thigh pad so it fits snug on your thighs. Reach up and grab the bar with a wide grip. Lean back slightly and pull the bar down in front of your body to chest height. Let the bar go back to the starting point and repeat. Keep your back straight throughout the whole exercise.
Step 4
Place the back of your head and shoulders perpendicular on a bench to do barbell pullovers. Bend your knees and position your feet shoulder-width apart on the floor. Hold the barbell straight above your chest with a shoulder-width grip. Lower it behind your head in an arcing motion, lift it back up and repeat. Keep your arms straight throughout the exercise.
Step 5
Kneel on the floor to do stability ball pullover rows. Place your hands on the ball shoulder-width apart. Keep your back straight as you roll the ball forward and drop your hips toward the ground. Let your forearms roll across the top of the ball when you do this. Reverse the movement to come back to an upright position and repeat.
Tips and Warnings
- Do 10 to 12 reps and three to four sets of your lat exercises. Use the heaviest weights you can lift with the non body weight exercises. Work your lats two to three times a week with at least one day off in between.
Things You'll Need
- Pull-up bar
- Lat pulldown machine
- Bench
- Barbell
- Stability ball
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