Elbow-Tap & Lift
Tap elbows, lift & repeat! This move improves mobility & posture. Squeeze those muscles for a better upper body.
The Elbow-Tap & Lift is a compound exercise that mainly works the shoulders and chest, with help from the biceps and traps. No equipment needed: it uses just your bodyweight.
Elbow-Tap & Lift Muscles Worked
Primary
Front Shoulder (anterior deltoid); Upper Chest (pectoralis major, clavicular head)
Secondary
Biceps (biceps brachii); Upper Traps (trapezius, upper fibers)
Elbow-Tap & Lift Variations and Alternatives
How to do the Elbow-Tap & Lift
Stand with your feet shoulder-width apart and engage your core.
Lift your arms so that they are parallel to the ground and your elbows are bent at a 90-degree angle.
Keeping your forearms parallel to the ground, bring your elbows forward until they touch or come as close as possible. Squeeze your pectoral muscles as your elbows touch.
Without dropping your arms, reverse the movement, pulling your elbows back and squeezing your shoulder blades together to work your upper back. Ensure that your elbows remain at shoulder level throughout the motion.
Repeat the movement for the desired number of repetitions.
Make sure to maintain control throughout the exercise, avoiding any jerking or swinging movements. The Elbow Touch and Lift focuses on mobility and can help improve posture, so focus on smooth, deliberate movements.
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Elbow-Tap & Lift FAQs
What muscles does the Elbow-Tap & Lift work?
The Elbow-Tap & Lift mainly works the shoulders and chest, with help from the biceps and traps. The main muscles are the anterior deltoid and pectoralis major.
What equipment do you need for the Elbow-Tap & Lift?
None. The Elbow-Tap & Lift is a bodyweight exercise, so you can do it anywhere.
Is the Elbow-Tap & Lift a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Elbow-Tap & Lift go on?
It belongs on push day in a push/pull/legs routine.
What are some Elbow-Tap & Lift variations and alternatives?
Similar exercises include the Arm Bent Lift, Elbow Flexion, Elbow-Tap to Outer Throw and Elbow-Tap Press.
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