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Foundationintermediate
I-Y-T on Incline Bench
I-Y-T raises over an incline bench let you add light load and a longer range to strengthen the postural muscles against gravity.
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How to dose it
- Sets
- 2
- Reps
- 8–10 per letter
- Intensity
- RPE 5–6
- Rest
- 45 s
Bone load
Spine
Hip
Wrist
Equipment
benchdumbbell
Set up
- 1Chest supported on an incline bench, light or no dumbbells, chin tucked.
Do this
- Move through I, Y and T positions
- Lead with the shoulder blades
- Control the lower as much as the lift
Avoid this
- Using too much weight and shrugging
- Over-arching the low back
Safety
Keep the neck neutral and load light — this is endurance, not max strength.
Progress or regress
Make it easier
Make it harder
This is the most advanced version.