Elbow Fly and Palm Press
Expert Advice
Focus on squeezing your chest muscles as you press your palms together to increase muscle activation.
How-to-do Steps
- Stand with your feet shoulder-width apart and elbows bent at your sides, palms facing each other.
- Open your arms out to the sides, keeping your elbows bent.
- Bring your palms together in front of your chest and press them firmly.
- Open your arms back out to the sides.
- Repeat for the desired number of repetitions.
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Muscles Worked
Elbow Fly and Palm Press 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 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Elbow Fly and Palm Press work?
Elbow Fly and Palm Press primarily targets the Chest. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Elbow Fly and Palm Press?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Elbow Fly and Palm Press suitable for beginners?
Yes, Elbow Fly and Palm Press is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
