Elbow-Tap to Outer Throw
Boost shoulder mobility & core strength with Elbow-Tap to Outer Throw. A simple, effective exercise you can do anywhere!
The Elbow-Tap to Outer Throw mainly works the chest and shoulders, with help from the traps and triceps. No equipment needed: it uses just your bodyweight.
Elbow-Tap to Outer Throw Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Side Shoulder (lateral deltoid)
Secondary
Upper Traps (trapezius, upper fibers); Triceps (triceps brachii)
Elbow-Tap to Outer Throw Variations and Alternatives
How to do the Elbow-Tap to Outer Throw
Starting Position:
Stand tall with your feet shoulder-width apart.
Keep your knees slightly bent and your back straight.
Relax your shoulders and let your arms hang naturally at your sides.
Arm Positioning:
Raise both arms in front of you, bending at the elbows to form a 90-degree angle, bringing your elbows close together in front of your chest.
Ensure your palms are facing each other.
Movement:
From the elbow position, extend both arms outward and upward simultaneously, straightening your arms as you do so.
Your arms should move outward away from your body, as if throwing something to the sides.
Keep your core engaged to maintain balance and control.
Return:
Slowly bring your arms back down to the starting elbow position.
Make sure to control the movement and avoid any sudden jerks.
Repetitions:
Aim to perform 10-15 repetitions.
Focus on smooth, controlled movements throughout the exercise.
Breath:
Inhale as you extend your arms outward and upward.
Exhale as you bring your arms back to the starting position.
Tips:
Keep your movements fluid and steady to avoid strain.
If needed, take breaks between sets to maintain good form.
Adjust the intensity by increasing or decreasing the number of repetitions.
Elbow-Tap to Outer Throw FAQs
What muscles does the Elbow-Tap to Outer Throw work?
The Elbow-Tap to Outer Throw mainly works the chest and shoulders, with help from the traps and triceps. The main muscles are the pectoralis major and lateral deltoid.
What equipment do you need for the Elbow-Tap to Outer Throw?
None. The Elbow-Tap to Outer Throw is a bodyweight exercise, so you can do it anywhere.
What workout day should the Elbow-Tap to Outer Throw go on?
It belongs on push day in a push/pull/legs routine.
What are some Elbow-Tap to Outer Throw variations and alternatives?
Similar exercises include the Bodyweight Standing Outer Push, Elbow-Tap Press, Elbow and Elbow-Tap & Lift.
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