How to do a chest supported dumbbell y-raises

Setup:

1. Bench Angle: Set an incline bench to a low-to-mid incline (around 30-45 degrees).
2. Chest Support: Lie face down on the bench, with your chest on the incline section and legs extended.
3. Dumbbell Position: Select light dumbbells and let them hang down toward the floor, palms facing each other.

The Lift:

1. Initiate: Engage your core and squeeze your shoulder blades together. Raise the dumbbells in a "Y" shape, keeping your arms slightly bent.
2. Squeeze: At the top, hold briefly, focusing on squeezing your shoulder blades.
3. Controlled Descent: Slowly lower the dumbbells back to the starting position with control.
4. Reset: Briefly rest, then prepare for the next repetition.

Tips:

• Focus on Shoulder Blades: Think about pulling your shoulder blades together rather than just moving the weights.
• Keep Chest Supported: Maintain constant contact between your chest and the bench.
• Adjust Bench Angle A slightly higher incline shifts the emphasis more towards the rear delts.