Prone Y raise

How to do it

1. 1 Lie face down with your arms overhead in a Y, thumbs pointing up.
2. 2 Squeeze your shoulder blades down and back to lift your arms a few centimetres.
3. 3 Pause, then lower slowly. Keep your forehead just above the floor.

Watch out for

• Cranking the neck up
• Shrugging the shoulders to the ears

The progression

Your plan moves you up one rung when you hit the top of the range on every set.

1. Prone Y raise
2. Pike push-up