Strengthen Shoulders with Y Press

Y Press

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

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.

Muscle Focus

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