Double Elbow Raise And Double Elbow Clap
Double Elbow Raise And Double Elbow Clap Exercise Description
The Double Elbow Raise and Double Elbow Clap is a standing, bodyweight drill that emphasizes horizontal adduction to load the chest without external resistance. With elbows bent to about 90 degrees and lifted to shoulder height, you bring both elbows together in front of the sternum for a light, controlled “clap,” then reopen to the starting width. The primary movers are the pectoralis major and anterior deltoids, with the serratus anterior assisting as the shoulder blades glide into controlled protraction when the elbows meet and retract as you open. The rotator cuff stabilizes the glenohumeral joint throughout, while the mid-back musculature helps position the scapulae. Focus on a neutral spine, level elbows, and a gentle tap rather than forceful contact to keep the movement smooth and shoulder-friendly. This pattern builds upper‑body coordination and reinforces chest engagement through a full, pain‑free range of motion.
- Muscle Groups: Chest, Delts, Pecs, Shoulders
- Target Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head
- Assisting Muscles: Pectoralis Major - Clavicular Head, Serratus Anterior
- Stabilizing Muscles: Infraspinatus, Rhomboid Major, Subscapularis, Supraspinatus, Teres Minor
- Body Area: Upper Body
- Body Parts: Chest, Shoulders
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Horizontal Shoulder Adduction, Shoulder Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Front Shoulder, Mid Chest
- Movement Direction: Horizontal
- Muscle Position: Anterior
- Gender: Female
How To Do The Double Elbow Raise And Double Elbow Clap Exercise
‘- Stand tall with feet about hip-width, ribs stacked over pelvis, and a neutral spine.
– Bend elbows to ~90° and raise them to shoulder height; forearms parallel to the floor, wrists neutral, palms facing each other.
– Set shoulders down (depression) and maintain a long neck; avoid shrugging.
– Inhale to prepare; brace lightly through the trunk.
– Bring both elbows forward in a level arc until they meet lightly in front of your chest; allow natural scapular protraction without rounding the torso.
– Make a gentle, controlled double tap (“clap”) with the elbows—no slamming or bouncing.
– Reopen the arms to the starting width, guiding the shoulder blades back without excessive arching of the lower back.
– Keep elbows level with or slightly below shoulder height; adjust range if you feel shoulder discomfort.
– Maintain steady breathing (exhale as elbows meet, inhale as you open).
– Finish each repetition tall, with ribs down, wrists neutral, and elbows aligned with the shoulders.
Double Elbow Raise And Double Elbow Clap Tips
‘- Stand tall with feet about hip-width, ribs stacked over pelvis, and a neutral spine.
– Keep elbows bent to about 90° at shoulder height, with forearms parallel to the floor, wrists neutral, and palms facing each other.
– Set the shoulders down and maintain a long neck to avoid shrugging.
– Inhale to prepare and brace lightly through the trunk before moving.
– Bring both elbows forward in a level arc until they meet lightly in front of your chest.
– Allow natural shoulder blade protraction as the elbows come together without rounding the torso.
– Make a gentle, controlled double tap with the elbows—avoid slamming or bouncing.
– Reopen the arms to the starting width, guiding the shoulder blades back without excessively arching the lower back.
– Keep elbows level with or slightly below shoulder height, adjusting the range if you feel shoulder discomfort.
– Finish each repetition standing tall, with ribs down, wrists neutral, and elbows aligned with the shoulders.
Double Elbow Raise And Double Elbow Clap Beginner Introduction
The Double Elbow Raise and Double Elbow Clap is a simple standing bodyweight movement that highlights chest work without using any equipment. The arms travel in a wide-to-narrow arc across the front of the body, so the chest and front shoulders create most of the motion while the muscles around the shoulder blades guide how smoothly everything moves. Elbows stay bent in a right angle shape and roughly in line with the shoulders as they come together for a gentle tap, then return outward.
Throughout the drill, the chest, shoulders, and upper back share the workload, while the small stabilizers around the shoulder joint contribute to control. The shoulder blades glide forward as the elbows meet and move back again as the arms open, reinforcing coordinated action between the chest and upper back. A tall, relaxed posture and easy, steady breathing help the movement feel fluid and comfortable, supporting pain‑free chest engagement and better upper‑body coordination.