Updated: September 2026
The lats are best known as pulling muscles, but they also contribute to shoulder and trunk control during some pressing exercises. That does not mean “more lat tension” automatically creates more pressing power.
The useful goal is enough whole-body tension to keep the movement stable while still allowing the shoulder blade and arm to move normally.
What Do the Lats Actually Do?
The latissimus dorsi contributes to shoulder extension, adduction and internal rotation. It also connects into the trunk through the thoracolumbar region, so it can contribute to whole-body stability during loaded movements.
During pressing, the lats are not the main prime mover. The pecs, deltoids and triceps do most of the pressing work. The lats are better thought of as part of the system that helps control the shoulder and trunk.
Can Lat Engagement Improve Pressing Strength?
Possibly indirectly, if the cue improves your setup, stability or control. But there is no good reason to assume that deliberately maximising lat tension will always increase force production.
Strength still depends mainly on progressive resistance training, skill with the movement, appropriate load selection and recovery. The 2026 American College of Sports Medicine position stand supports progressive resistance training as the key driver of strength adaptation.
Read the 2026 ACSM resistance-training position stand.
When Lat Tension May Be Useful
Bench press setup
Some lifters use lat tension to create a stable upper-back position and help control the bar during the lowering phase.
Sandbag pressing
With an unstable or shifting load, creating tension through the upper body may help you control the implement.
Half-kneeling or standing presses
The lats can contribute to trunk control as the body resists unwanted rotation or extension.
When Too Much Tension Becomes a Problem
Trying to squeeze the lats maximally during every press can make the movement feel rigid and may interfere with normal scapular movement, especially during overhead pressing.
The shoulder blade should be able to rotate upward as the arm goes overhead. A cue that works well for a bench press does not automatically belong in an overhead press.
Useful Pressing Cues
- Bench press: create a stable upper-back position without forcing the shoulders into pain.
- Standing press: brace the trunk enough to avoid excessive lower-back extension.
- Sandbag press: use the handles to create controlled tension if that improves stability.
- Overhead press: allow the shoulder blade to move rather than trying to pin it down.
Does “Rip the Bag Apart” Work?
For some sandbag exercises, imagining that you are pulling the handles apart can increase upper-body tension and improve control of the load. It is a coaching cue, not a physiological requirement.
If the cue makes the press smoother and more stable, use it. If it makes the shoulders feel restricted or the movement worse, choose a different cue.
What Actually Builds Pressing Strength?
| Factor | Importance |
|---|---|
| Progressive loading | Primary driver |
| Practice of the specific press | Very important |
| Triceps, pec and deltoid strength | Very important |
| Trunk and shoulder stability | Supports technique |
| Lat tension cue | Optional technique tool |
A Practical Pressing Progression
- Learn the movement: use a load you can control.
- Find a stable setup: feet, trunk and upper back should feel organised rather than rigid.
- Add load gradually: progress only while technique stays consistent.
- Use cues selectively: keep the cues that improve the rep.
- Review pain or recurring restriction: persistent shoulder symptoms deserve assessment rather than more bracing.
What If Your Lats Feel Tight?
Feeling “tight” does not automatically mean the lats are structurally short. Mobility work, movement variation and gradual loading may be enough.
If muscular tension is uncomfortable, our Sports Massage or Deep Tissue Massage services may help with short-term comfort.
Frequently Asked Questions
Do the lats help during pressing?
Yes, mainly through shoulder and trunk control rather than acting as the primary pressing muscles.
Should I squeeze my lats as hard as possible?
No. Use only enough tension to improve control without restricting the movement.
Does lat activation increase bench press strength?
It may improve setup or control for some lifters, but strength still depends mainly on training and practice.
Should I pin my shoulder blades down during overhead pressing?
No. The scapula needs to rotate during overhead movement.
What is the best way to improve pressing strength?
Progressive resistance training, consistent practice and appropriate recovery remain the main drivers.
Strength & Movement Training in Slough
For individualised pressing, trunk-control and strength work, see our M.O.V.E. programme. You can also read our guide to Progressive Overload.
For suitable appointments, you can book through ClinicSense.