Trap 3 Isolation

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Retract the shoulder blades first at the beginning of each rep

Position at the top

Head slightly over the edge of the bench (looking at the ground)
Begin by retracting shoulder blades, then raising arms into a high ‘V’ at the top (2 distinctly separate movements)
Focus on shoulder blade retraction on the way up, depression on the way down
Keep trunk tight to the bench throughout (more chest than abs)
Reach for the front walls on the way up keeping arms as far away as possible throughout.

Retract the shoulder blades first at the beginning of each rep

Position at the top

Head slightly over the edge of the bench (looking at the ground)
Begin by retracting shoulder blades, then raising arms out and up (2 distinctly separate movements)
Focus on shoulder blade retraction on the way up, depression on the way down
Keep trunk tight to the bench throughout (more chest than abs)
Reach for opposite walls on the way up keeping arms as far away as possible throughout.