Blackburn T (Chest Supported)

Muscle Groups Involved

Mid Back/Mid Traps - Primary
Delts - Rear - Primary

Highlights

Tuck your shoulder blades into your back pockets as you lift your arms.
Create a T pattern with your hands as you raise them up.
Your by hands should end at 9 and 3 o'clock.
Start with no weight to get the form correct.
Goal weight should be 10% of your bodyweight in each hand for 10 strict reps.

Description

The Blackburn T is an exercise focused on improving the coordination and function of the shoulders. It strengthens the muscles of the upper back, including the rhomboids, rear deltoids, lower trapezius and spinal erectors. It differs from the Blackburn Y in that it places more emphasis on the middle trapezius and rhomboids and a little less on the lower trapezius. To perform the Blackburn T exercise, start in a standing position, and flex at the hips so that your torso is 45 degrees to the floor. Straddle an incline bench and place your chest on the bench to support your weight. Begin the movement with your arms extended down in front of your body, thumbs pointing forwards. Engage your core muscles and lift your arms by tucking your shoulder blades down and back. Bring your hands up in a T pattern, 90 degrees from your body until your arms are parallel with your torso or a little behind you. Squeeze your back muscles at the top and pause briefly in the fully extended position. Lower the weight down with control to the starting position. Perform for the desired number of repetitions.

Common Mistakes

Do not stop early. Be sure to go until your hands are at least even with yo

Do not stop early. Be sure to go until your hands are at least even with your torso or better yet, extended past your torso by an inch or so. Do not arch your back excessively. Do not use inertia to throw the weights. Do not let the weights fall back down. Do not swing the weights up. Do not let your shoulders roll forwards at any point of the movement.

Pro Tips

You may need to start with only the weight of your hands instead of dumbbel

You may need to start with only the weight of your hands instead of dumbbells to get the form correct. Picture that you are tucking your shoulder blades into your back pockets to activate your back musculature to make this exercise more effective, safer, and more comfortable. Start the movement this way to ensure proper shoulder engagement and stability.

Purpose

The Blackburn T improves shoulder retraction and builds the muscles between

The Blackburn T improves shoulder retraction and builds the muscles between your shoulder blades. It can also help with shoulder stability and strengthen the rear deltoids.

Form

Make sure to keep your elbows straight or nearly straight to ensure proper

Make sure to keep your elbows straight or nearly straight to ensure proper form. Also use a mirror to make sure that both hands are even and going up high enough. Be sure that your elbow pits are facing the floor at the top of the movement.