Palms Above Head Elbow Squeeze
Expert Advice
Ensure your movements are slow and controlled, and avoid using momentum to bring your elbows together.
How-to-do Steps
- Stand with your feet shoulder-width apart.
- Raise your arms above your head with your palms facing each other.
- Bend your elbows and squeeze them towards each other, contracting your chest.
- Return to the starting position with arms extended.
- Repeat for the desired number of repetitions.
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Muscles Worked
Palms Above Head Elbow Squeeze 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 Palms Above Head Elbow Squeeze work?
Palms Above Head Elbow Squeeze primarily targets the Chest. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Palms Above Head Elbow Squeeze?
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 Palms Above Head Elbow Squeeze suitable for beginners?
Palms Above Head Elbow Squeeze 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.
