Elbow Double-Pulse Fly
Sculpt your chest & shoulders! Feel the burn with this double-pulse fly. No equipment needed, just you and focused contractions.
The Elbow Double-Pulse Fly mainly works the chest and shoulders, with help from the triceps. No equipment needed: it uses just your bodyweight.
Elbow Double-Pulse Fly Muscles Worked
Primary
Chest (pectoralis major, sternal head); Front Shoulder (anterior deltoid)
Secondary
Triceps (triceps brachii)
Elbow Double-Pulse Fly Variations and Alternatives
How to do the Elbow Double-Pulse Fly
Stand up straight with your feet shoulder-width apart.
Place your hands behind your head with your elbows pointing outwards, parallel to the ground (as shown in the first image).
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.
For the second pulse, repeat the same movement, squeezing your elbows together in front of you.
After the second pulse, return to the starting position to complete one repetition.
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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Elbow Double-Pulse Fly FAQs
What muscles does the Elbow Double-Pulse Fly work?
The Elbow Double-Pulse Fly mainly works the chest and shoulders, with help from the triceps. The main muscles are the pectoralis major and anterior deltoid.
What equipment do you need for the Elbow Double-Pulse Fly?
None. The Elbow Double-Pulse Fly is a bodyweight exercise, so you can do it anywhere.
What workout day should the Elbow Double-Pulse Fly go on?
It belongs on push day in a push/pull/legs routine.
What are some Elbow Double-Pulse Fly variations and alternatives?
Similar exercises include the Bodyweight Standing Triple Pec Dec Pulse, Alternating Bodyweight Standing Chest Fly, Bodyweight Standing Fly and Bodyweight Standing Straight-Arm High-Chest Fly.
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