Incline Bench Prone Y Raise
Easy
Also known as: Incline Bench Y Raise · Chest-Supported Incline Y Raise
Expert Advice
Let your shoulder blades rotate upward as your arms rise. Pinning them down and together can restrict the overhead reach.
How-to-do Steps
- Lie face down with your chest and abdomen supported by an incline bench.
- Plant your feet on the floor and let both arms hang nearly straight.
- Raise both arms forward and outward into a Y, with thumbs pointing up.
- Stop when your arms align with your torso, or earlier if uncomfortable.
- Lower both arms slowly to the hanging position and repeat for the programmed reps.
Common Mistakes
- Lower back archesFix: keep your abdomen against the bench instead of lifting your chest.
- Arms swing upwardFix: slow the lift so momentum does not carry your hands.
Coach Cues
Reach into a YThumbs upChest stays supported
Short reminders to keep in mind during every set.
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Muscles Worked
Incline Bench Prone Y Raise primarily targets the Traps, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Traps75%
Secondary
Shoulders25%
Equipment
Body Weight
Special Bench
Exercise Type
Strength
Why Level 2?
Easy
Overhead arm elevation requires shoulder mobility and coordinated shoulder blade movement despite chest support.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 15-20
Advanced4 x 15-20
Variations
Harder Variation
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Incline Bench Prone Y Raise work?
Incline Bench Prone Y Raise primarily targets the Traps. Secondary muscles involved include Shoulders. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Incline Bench Prone Y Raise?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 15-20. Advanced athletes can push to 4 sets of 15-20. Adjust based on your goals and recovery capacity.
Is Incline Bench Prone Y Raise suitable for beginners?
Yes, Incline Bench Prone Y Raise is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Incline Bench Prone Y Raise?
Lower back arches: keep your abdomen against the bench instead of lifting your chest. Arms swing upward: slow the lift so momentum does not carry your hands.
