1. Bench TY

2. Bench T Focus is on the traps Arms should be straight and remain in that position during the movement Lift the weight from the ground by pulling your scapula together Concentric movement stops when dumbells touch the ground

3. Bench Y Use hammer grip during the movement. Weights will be in front and outside your shoulders Range of motion will be more restrictive when comparing to Bench T The muscle focus will be in the upper traps Control the movement eccentrically and concentrically