Modified T Pose on Incline Bench
Scapular retraction on incline
BackIntermediateStrengthHold
At a glance
| Muscles worked | Primary: Upper back |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Hold |
| Sets & reps | 3 sets × 15-20 each side |
| Estimated calories burned | ~40 kcal |
How to do it
- Step 1: Lie face down on incline bench
- Step 2: Lift upper body
- Step 3: Form T position with arms
- Step 4: Squeeze shoulder blades
- Step 5: Hold and lower
Equipment
- Incline bench optional
Coaching tips
Benefits
Scapular retraction on incline
Common mistakes
Shrugging shoulders
Make it harder
Add light weight
Make it easier
Floor T pose
Breathing
Steady breathing
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Intermediate · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.