Palm & Elbow Press Fly
Target your chest with this no-equipment exercise! Palm press engages the inner chest. Elbow fly opens, strengthening chest and shoulders.
Muscle Groups
Primary
Secondary
Instructions
Starting Position: Begin in a standing position with your feet shoulder-width apart. Maintain good posture throughout the exercise.
Elbow Fly Setup: Bring your arms up to shoulder level with elbows bent at about 90 degrees, palms facing each other, resembling the start of a chest fly.
Palm Press: Activate your chest muscles and push your palms together in front of your chest, keeping elbows at shoulder level. Hold the press briefly to activate the inner chest.
Return to Position: Open your arms back to the starting position, squeezing your shoulder blades together gently. This mimics a reverse fly move and works the chest from a different angle.
Repetition: Repeat the press and fly motion for the desired number of repetitions. Ensure a controlled pace and steady breathing throughout. Avoid letting your elbows drop to maintain effectiveness.
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