Bodyweight Lying Prone Ys
Expert Advice
Keep your neck neutral and avoid shrugging your shoulders to maintain proper form and target the traps effectively.
How-to-do Steps
- Lie face down on the floor with arms extended overhead in a 'Y' position, thumbs pointing up.
- Gently lift your arms off the ground, squeezing your shoulder blades together.
- Hold the position briefly at the top.
- Lower your arms back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Bodyweight Lying Prone Ys primarily targets the Traps, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Traps100%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Bodyweight Lying Prone Ys work?
Bodyweight Lying Prone Ys primarily targets the Traps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Bodyweight Lying Prone Ys?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Bodyweight Lying Prone Ys suitable for beginners?
Yes, Bodyweight Lying Prone Ys is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
