Y Press
This chest exercise mainly works your middle chest, with help from your upper chest, lower chest and shoulders. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Y Press
Lay on the ground with dumbbells in hand, elbows wide and touching the floor. As you press up, move the weights at a slight outward angle, forming a 'Y' shape at the top of the movement. Return them with control, following the same path.
Common mistakes
Allowing elbows to drift in during the press. Using momentum over controlled movement. Not maintaining the 'Y' trajectory.
Breathing
Exhale while pressing the dumbbells into the 'Y'. Inhale as you lower them back to the starting position.
Muscles worked
Primary Muscles
Middle Chest
Secondary Muscles
Upper Chest, Lower Chest, Shoulders, Triceps, Serratus Anterior
Tertiary Muscles
Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae
