Standing Double Elbow Touch And Elbow Raise
Standing Double Elbow Touch And Elbow Raise Exercise Description
The Standing Double Elbow Touch and Elbow Raise is a bodyweight chest-focused drill that combines an isometric squeeze with a controlled shoulder raise. It emphasizes the pectoralis major through active horizontal adduction (bringing the elbows toward the midline) while the anterior deltoids and serratus anterior assist with arm position and scapular motion. You’ll practice protraction to “touch” the elbows together without forcing end range, then separate and raise the elbows to about shoulder height in the scapular plane while keeping the shoulders down and the spine neutral. The sequence reinforces smooth, pain‑free movement of the shoulder girdle and steady trunk alignment. Keep the range comfortable and prioritize posture and control over how far the elbows travel.
- Muscle Groups: Chest, Pecs
- Target Muscles: Pectoralis Major - Sternal Head
- Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Clavicular Head
- Stabilizing Muscles: Infraspinatus, Rhomboid Major, Subscapularis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Chest
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Horizontal Shoulder Adduction
- Joint Involvement: Multi-joint
- Muscle Location: Mid Chest
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Female
How To Do The Standing Double Elbow Touch And Elbow Raise Exercise
‘- Stand tall, feet hip‑width, knees soft; ribs stacked over pelvis, head neutral.
– Bend elbows to about 90° with upper arms near shoulder height; forearms parallel, palms facing each other.
– Gently protract the shoulder blades and bring elbows together in front; lightly squeeze the chest without shrugging.
– Breathe, maintaining a neutral spine and relaxed neck.
– Separate the elbows to shoulder‑width as you set the shoulder blades down and slightly back.
– Raise the elbows outward to about shoulder height in the scapular plane (roughly 30° forward of the torso); keep ribs down and shoulders away from ears.
– Lower slightly and return to the start under control.
– Stay within a comfortable, pain‑free range; avoid arching the low back, jutting the chin, or forcing the elbows to touch.
Standing Double Elbow Touch And Elbow Raise Tips
‘- Stand tall with feet about hip‑width apart and knees soft.
– Stack your ribs over your pelvis and keep your head neutral to maintain a neutral spine.
– Bend your elbows to about 90° with upper arms near shoulder height, forearms parallel, and palms facing each other.
– As you bring the elbows together, gently protract the shoulder blades and lightly squeeze the chest without shrugging.
– Breathe steadily while keeping your spine neutral and your neck relaxed.
– When separating the elbows, move them only to about shoulder‑width as you set the shoulder blades down and slightly back.
– Raise the elbows outward to about shoulder height in the scapular plane (roughly 30° forward of your torso), keeping ribs down and shoulders away from your ears.
– Lower slightly and return to the start position under control.
– Stay within a comfortable, pain‑free range and do not force the elbows to touch.
– Avoid arching the low back or jutting the chin during the movement.
Standing Double Elbow Touch And Elbow Raise Beginner Introduction
The Standing Double Elbow Touch and Elbow Raise is a bodyweight chest exercise that blends a steady squeeze with a smooth arm lift. It centers on the chest while the front of the shoulders and the muscles along the sides of the ribs assist with positioning. The motion brings the elbows in toward each other for a gentle chest contraction, then shifts into a controlled lift of the arms to roughly shoulder level, all while the shoulders stay relaxed and away from the ears.
This pattern highlights calm, easy breathing, a quiet neck, and a stable middle of the body rather than chasing a big range of motion. The elbows move only as far as feels natural, encouraging comfortable shoulder movement without strain or forcing the joints together. Over time, the coordinated “close and lift” rhythm can help build awareness of how the chest, shoulders, and upper back work together, reinforcing smooth, pain-free action around the shoulder area with an emphasis on posture and control.