Double Pulse Elbow Fly
Expert Advice
Keep your elbows slightly bent and focus on squeezing your shoulder blades together to maximize engagement of the chest muscles.
How-to-do Steps
- Stand with your feet hip-width apart, knees slightly bent, and lean forward slightly from your hips.
- Bend your elbows to 90 degrees, keeping them close to your body.
- Open your arms out to the sides, squeezing your shoulder blades together.
- Perform a small pulse by moving your elbows slightly back, then return to the squeezed position.
- Bring your elbows back to the starting position and repeat for the desired number of repetitions.
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Muscles Worked
Double Pulse Elbow Fly primarily targets the Chest, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest100%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Double Pulse Elbow Fly work?
Double Pulse Elbow Fly primarily targets the Chest. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Double Pulse Elbow Fly?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Double Pulse Elbow Fly suitable for beginners?
Double Pulse Elbow Fly is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
