Overhead Palm & Elbow Squeeze
Stretch & improve mobility with the Overhead Palm & Elbow Squeeze. Relieve tension in your shoulders, neck, and upper back!
The Overhead Palm & Elbow Squeeze mainly works the chest and triceps, with help from the back and traps. No equipment needed: it uses just your bodyweight.
Overhead Palm & Elbow Squeeze Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Lats (latissimus dorsi); Upper Traps (trapezius, upper fibers)
Overhead Palm & Elbow Squeeze Variations and Alternatives
How to do the Overhead Palm & Elbow Squeeze
Stand up straight with your feet shoulder-width apart.
Raise your arms above your head and bend your elbows to bring the palms of your hands together in a prayer position. Ensure that your fingertips are pointing up and your elbows are out to your sides.
While maintaining this pose, actively squeeze your elbows towards each other, trying to bring them as close as possible without causing discomfort.
Hold the squeeze for a set duration, such as 15-30 seconds, feeling a stretch through your shoulders, upper back, and the triceps.
Release the squeeze slowly and then repeat the exercise for the desired number of repetitions.
This exercise helps improve the mobility and flexibility of the upper body.
It can also help relieve tension in the shoulders, neck, and upper back.
The Palms Above Head Elbow Squeeze can be used as part of a warm-up routine or a cool-down after other exercises.
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Overhead Palm & Elbow Squeeze FAQs
What muscles does the Overhead Palm & Elbow Squeeze work?
The Overhead Palm & Elbow Squeeze mainly works the chest and triceps, with help from the back and traps. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Overhead Palm & Elbow Squeeze?
None. The Overhead Palm & Elbow Squeeze is a bodyweight exercise, so you can do it anywhere.
What are some Overhead Palm & Elbow Squeeze variations and alternatives?
Similar exercises include the Arm Eagle Chin into Chest, Elbow-Tap Press, Elbow Lift to Prayer Push and Elbow-Tap & Lift.
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