Prone T's, Y's, and I's

Setup

1. 01Set an adjustable bench to a steep incline and lie prone against it.
2. 02Let the chest rest supported with the forehead up or resting.
3. 03Hold a light dumbbell in each hand, arms hanging straight down.
4. 04Set the shoulder blades down and back before the first rep.

Execution

1. 01For the T, raise the arms straight out to the sides to shoulder height, thumbs up, then lower.
2. 02For the Y, raise the arms at roughly a 45-degree angle overhead, thumbs up, then lower.
3. 03For the I, raise the arms straight overhead in line with the torso, then lower.
4. 04Complete a full set of each letter before moving to the next, or cycle through all three per rep.

Checkpoints

• -The shoulder blades pull down and together before the arms move, not after.
• -The torso stays pinned to the bench with no rocking.
• -The load stays light enough that full range is kept in every position.
• -The movement comes from the shoulder blades, not a lower-back arch.

Common mistakes

• -Using so much weight that the reps turn into a shrug or a back extension.
• -Letting the chest lift off the bench to cheat the range.
• -Rushing through positions without a controlled lower.
• -Shrugging the traps up toward the ears instead of drawing the blades down.