YTWL1 Prone on Bench

 Unrated
FitClick
Posted by FitClick
Wednesday, February 16, 2011 at 4:20pm filed under Back

Calories Burned:  408 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Spinal Erectors
Secondary Muscles Trained:  Rear Deltoids
Instructions: 
Start: The letters in this exercise’s name represent the shapes you’ll make with your body. Begin by lying face down on a bench. Your back should be straight with your arms forming a “Y” position straight out above your head.

Movement: Keeping your arms straight in the “Y” position, lift them up and down five times. Focus on pulling your shoulder blades toward each other as you do so; the movement should be very small, to keep your upper back muscles contracted. Then take your arms straight out to the sides, forming a “T,” with your thumbs rotated out to point to the ceiling.
Perform the same movement in this position five times. Then bend your arms at the elbow, forming a “W” shape, as if you are flapping your wings. Raise and lower your arms up and down five times, pulling your shoulder blades toward each other again as you do so. For the last one, form your body into an “I” by extending your arms straight in front of you. Keeping your body flat on the bench, raise just your arms as far as you can. Lower them and repeat five more times.
Tags:  YTWL

Exercise Comments

No comments have been posted yet.

Follow Us

Explore FitClick
Browse this section for quick links to our workout routines and other popular workout and fitness features. From exercise programs to calories burned data, FitClick has the content you need to lead a healthy life. Find a workout routine, fitness program and more at your source for fitness information.
We have updated our Privacy Policy, effective May 25, 2018. We have done this in preparation for the EU's new data privacy law, the General Data Protection Regulation (GDPR). Please take the time to review our updated documentation by clicking on the Privacy Policy link at the bottom of this page. By continuing to use this service on or after May 25, 2018, you agree to our updated Privacy Policy.