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.
The Palm & Elbow Press Fly mainly works the chest, with help from the traps and back. No equipment needed: it uses just your bodyweight.
Palm & Elbow Press Fly Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Chest (pectoralis major, sternal head)
Secondary
Upper Traps (trapezius, upper fibers); Boxer Muscle (serratus anterior)
Palm & Elbow Press Fly Variations and Alternatives
How to do the Palm & Elbow Press Fly
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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Palm & Elbow Press Fly FAQs
What muscles does the Palm & Elbow Press Fly work?
The Palm & Elbow Press Fly mainly works the chest, with help from the traps and back. The main muscles are the pectoralis major.
What equipment do you need for the Palm & Elbow Press Fly?
None. The Palm & Elbow Press Fly is a bodyweight exercise, so you can do it anywhere.
What workout day should the Palm & Elbow Press Fly go on?
It belongs on push day in a push/pull/legs routine.
What are some Palm & Elbow Press Fly variations and alternatives?
Similar exercises include the Alternating Bodyweight Standing Chest Fly, Bodyweight Standing Fly, Bodyweight Standing Straight-Arm High-Chest Fly and Bodyweight Standing Straight-Arm Low Chest Fly.
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