Exercise Library

Prone T Raise

The same face-down raise with the arms straight out to the sides. Targets the mid traps and rear delts and pairs naturally with the Y raise.

Prone Y Raise

Lying face-down and lifting the arms overhead into a Y. Hits the lower traps, which almost nothing else in a normal programme touches.

Reverse Snow Angel

A face-down snow angel, sweeping the arms from the hips to overhead and back while keeping them off the floor. Works the whole upper back through a long arc.

Scapular Push-up

A push-up position where only the shoulder blades move, sliding together and apart with the elbows locked. Trains the serratus, and a good warm-up before pressing.