If you’re looking to improve shoulder stability, posture, and upper back strength, I’s, Y’s, and T’s on a 45-degree bench are a must-try. This simple yet effective sequence targets key muscles including the rhomboids, mid traps, and lower traps—all critical for shoulder health and performance.
How to Perform I’s, Y’s, and T’s on a 45-Degree Bench:
1. Setup:
Start by lying face down on a 45-degree incline bench with your chest supported and arms free to move.
I’s – Focus on Lower Trap Activation
- Let your arms hang down with your hands near your pockets.
- Palms should face your body.
- Lift your arms up while keeping your shoulders down.
- Squeeze your shoulder blades together at the top.
Y’s – Engage Your Lower Traps
- Extend your arms overhead at about a 45-degree angle so your body forms a “Y” shape.
- Thumbs should point up.
- Lift your arms slowly while maintaining a neutral neck position.
- Focus on controlled movement and activating the lower traps.
T’s – Strengthen Rhomboids and Mid Traps
- Extend your arms directly out to the sides to form a “T” shape.
- Palms face down.
- Lift your arms while squeezing your shoulder blades together.
- Avoid shrugging your shoulders.
Bonus Tip:
- For posterior deltoid bias, perform the T’s with your thumbs facing down.
- For mid trap bias, keep your thumbs facing up.
Incorporate this sequence into your warm-up or shoulder rehab routine a few times a week. It’s a small movement with a big impact on posture and shoulder performance!