Stress on Lats When Benching?

**Primal** · 08-09-2014, 08:29 PM

Hey everyone, had a quick question regarding the flat bench press again. I've really been busting my butt trying to get my benching numbers up and I've been working with my partner spotting me so I'm not afraid to go heavy anymore. I've noticed that when I go for the heavy weights that on the second last and last reps that I can muster out I start clenching my back (specifically my lats) to help get the weight up. This ends up arching my back a lot more then what I started out like. I was wondering if this is okay to do?

I find it kinda weird, I normally hear a lot about people lifting their butts off the bench to help get it up but that doesn't seem to be the case with me. If it is wrong, is there any tips or cues that you guys have or still use that can help me break the habit? I do it automatically when I'm doing a grinder rep, so it will take time to break I think...

Thanks!

-Primal

**Praetorian** · 08-09-2014, 10:36 PM

The help the bench press a lot...mostly in the eccentric portion of the lift...ie as you lower the weight. You should also be flexing them at the bottom of the lift to help drive the bar off the chest.

This is why you should be symmetrical in terms of strength with regards to back and chest..ie you should be able to bent row what you bench and vice versa.

P

**Primal** · 10-09-2014, 10:57 AM

I do flex the lats at the eccentric portion of the movement and I know the importance of digging the traps into the bench beforehand. What I'm saying is that from the hole up on the second last rep and the final reps my back pushes backward so essentially I'm doing bridge except on a bench. Is this alright to do? It hurts my spine a bit...

-Primal