What equipment do you need for the y raise on incline bench?

You need cable and incline bench to do the y raise on incline bench.

What is a good y raise on incline bench?

For men, a good y raise on incline bench is about a 37.5 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 12.5 lb and elite lifters pass 125 lb. For women, the standards run from about 12.5 lb to 125 lb. The tier table above lists every rank from Bronze to Champion.

Chest · Cable

Y Raise on Incline Bench

How to do the y raise on incline bench, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Cable
Difficulty: Intermediate
Logged as: Weighted reps
Movement: Horizontal Press
Mechanic: Compound

Find more:Chest exercises Cable exercises

How to do it

Set up an incline bench and lie face down with a handle in each hand from low pulleys. With thumbs pointing up, raise your arms into a "Y" shape at shoulder height. Squeeze your shoulder blades, then lower with control.

1Feel your upper back and rear delts working as you lift the handles into a Y shape
2Keep your chest pressed into the incline bench to isolate the shoulder muscles
3Maintain a neutral spine and squeeze at the top

Common mistakes

Avoid shrugging your shoulders toward your ears
Don't lift too high or hyperextend your back
Avoid bending your elbows; keep arms mostly straight

Muscles worked

The y raise on incline bench mainly works the upper chest and mid chest, with the triceps, mid traps, lower traps, lower chest, and front delts assisting.