Focus on Chest Muscles with Elbow Fly

Elbow Fly

Rep Range

10-20

Hints

Stand with feet hip-width apart. Position your arms in front of you, bent, with your knuckles touching each other. Fold your arms inward, rotating your knuckles downwards, and squeeze the chest. Return to the starting position with knuckles touching.

Common Mistakes

Avoid dropping the elbows or relying on the shoulders too much. Ensure the movement engages and squeezes the chest.

Breathing

Inhale as you fold and rotate your arms, exhale as you return to the starting position.

Muscle Focus

Primary Muscles

Lower Chest

Secondary Muscles

Middle Chest, Serratus Anterior

Tertiary Muscles

Upper Chest, Shoulders