The “Enhanced” Lat Press-Down
Here’s an exercise I learned back when I was in college and have continued to use it ever since. It’s called the “Enhanced” Lat Press-Down, and it’s especially good for widening your Latissimus Dorsi or Lat muscles.
The Lat Press-Down is a well-known exercise, but I’ve only seen a few weightlifters who know how to utilize its full muscle-building potential. The secret to making the Lat Press-Down most effective is in the grip, or lack thereof - this is where the “Enhanced” part comes into play.
Most people don’t realize it, but the way you grip something effects what muscles you’re going to train. So, by altering your grip, you’re able to target and train more specific muscle groups. The “Enhanced” Lat Press-Down offers you this ability.
How To Do The “Enhanced” Lat Press-Down
Step 1
Using an overhead cable machine, adjust a small lat bar so that it hangs at head height. Stand with your feet about shoulders width apart.
Step 2
Extend your arms and hands over the bar so they’re parallel to the floor. Without wrapping your fingers around the bar, begin to press the bar down towards your waist (exhale). Try to keep your arms and fingers as straight as possible.
Tip
The success to this exercise comes from using no grip at all. When doing the Lat Press-Dow, make sure your NOT using a closed-grip. If you are, your body will be forced to use your Tricep muscles instead of your Lats, and you’ll simply be doing a Tricep Press-Down.
Step 3
Slowly release the bar upwards, stopping it once you get to eye-level (inhale). Repeat the entire motion. Try to do at least 3 sets of 15 reps each (3×15).
“Enhanced” Lat Press-Down Review
Remember, it’s important to keep your arms straight and your hands stiff throughout the entire exercise, otherwise you mines well make it a Tricep day. How you hold the bar will determine what muscles you’ll end up training. If you lay your hands flat across the bar, you will train mostly your Lats. If you hold the bar with a closed grip, you will train mostly your Triceps.
This exercise is very strenuous on the Lats and Triceps, and I would only recommend this to more experienced weightlifters.
Tags: Lat Press-Down, Lats