Elbow Double-Pulse Fly
Sculpt your chest & shoulders! Feel the burn with this double-pulse fly. No equipment needed, just you and focused contractions.
Muscle Groups
Primary
Secondary
Instructions
1. Stand up straight with your feet shoulder-width apart.
2. Place your hands behind your head with your elbows pointing outwards, parallel to the ground (as shown in the first image).
3. Perform the first pulse by squeezing your elbows together in front of you, focusing on contracting your pectoral muscles (as shown in the second image). Do not touch the elbows together; leave a small gap to create tension in the chest muscles. Return to the starting position with elbows parallel to the ground.
4. For the second pulse, repeat the same movement, squeezing your elbows together in front of you.
5. After the second pulse, return to the starting position to complete one repetition.
6. Aim for 3 sets of 10-15 repetitions, making sure to maintain proper form and consistent speed throughout the exercise.
This exercise uses body weight as resistance, focusing on stimulating the chest and shoulder muscles through the squeezing movement, which also involves the upper back and triceps. The controlled pulses increase muscle activation and time under tension.
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