YTWL1 Prone on Bench

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
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

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