NATURAL PHYSIQUE ARCHIVE

The Art of the Front Lat Spread: A Historical Guide

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Based on the classic teachings of Michael J Phillips from the 2000s, this guide explores the power of the Front Lat Spread.

The Front Lat Spread is one of the most defining poses in bodybuilding, showcasing the width of the lats and the overall taper of the physique. In natural bodybuilding, where structure and symmetry are paramount, nailing this pose can be the difference between a callout and a victory.

The Foundation: Legs and Stance

Before the upper body even moves, the pose begins from the ground up. Historical references from the 2000s archives emphasize the importance of leg positioning. The feet must be planted firmly, with the quads flexed hard to show separation. The legs form the pedestal upon which the upper body display is built.

Creating Width: The Lat Spread

To execute the spread effectively, one must not just “pull” the arms back, but rather drive the fists into the hips and roll the shoulders forward and out. This action flares the latissimus dorsi muscles, creating that coveted “cobra” look.

A critical aspect often overlooked in modern guides, but highlighted in our 2000s source text, is chest thickness. While the focus is on the lats, the chest must remain high. A “lifted rib-cage” is essential. By taking a deep breath and expanding the rib cage, the torso appears larger and more dominant.

Historical Examples

When we look back at the history of the UK natural bodybuilding circuit, several athletes exemplified the perfect Front Lat Spread:

  • Andrew Merrifield: Known for his impeccable conditioning, Merrifield’s front lat spread was a lesson in balance and symmetry.
  • Chris Cowan: A powerful poser who understood how to use the pose to appear wider than his frame suggested.
  • Mike Williams: His execution of this pose often higlighted his incredible density and leg development simultaneously.

The “Lifted Rib-Cage” Technique

The “lifted rib-cage” is a technique that adds immediate visual mass. It requires significant breath control. The athlete expands the chest cavity, creating a stark contrast between the wide shoulders and the tight waist. This vacuum-like effect, combined with the flaring lats, creates the classic X-frame silhouette that natural bodybuilding judges look for.