Plate Prone Y on Bench

How to perform it

Step-by-step instructions

1. 01Lie chest down on an incline bench with the feet stable and hold one very light plate in each hand below the shoulders.
2. 02Turn the thumbs upward, keep the neck long, and maintain a soft fixed bend in the elbows.
3. 03Raise both arms diagonally outward so they form a Y with the torso.
4. 04Stop before the shoulders shrug, ribs lift from the bench, or the lower back arches.
5. 05Lower both plates slowly along the same path and repeat with controlled shoulder-blade movement.