Alternating Standing Elbow Nudge
Improve posture & flexibility! Gently nudge elbows for a chest and shoulder stretch. Simple standing exercise.
The Alternating Standing Elbow Nudge mainly works the chest and traps, with help from the back and core. No equipment needed: it uses just your bodyweight.
Alternating Standing Elbow Nudge Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Upper Traps (trapezius, upper fibers)
Secondary
Lats (latissimus dorsi); Obliques
Alternating Standing Elbow Nudge Variations and Alternatives
How to do the Alternating Standing Elbow Nudge
Starting Position:
Stand up straight with your feet shoulder-width apart.
Keep your core engaged and maintain a neutral spine.
Arm Positioning:
Raise both arms above your head, bending your elbows so that your forearms are parallel to the ground.
Your hands should be clasped lightly, or your fingertips can touch each other.
Movement:
Gently nudge your right elbow towards your left elbow while keeping your hands above your head.
Hold this position for a brief moment.
Return:
Bring your right elbow back to the starting position above your head.
Repeat the movement by nudging your left elbow towards your right elbow.
Repetitions:
Continue alternating between right and left elbows for a set of 10-15 repetitions on each side.
Breathing:
Inhale as you return to the starting position and exhale as you nudge your elbows together.
Tips:
Keep your shoulders down and relaxed away from your ears.
Focus on the movement in your chest and shoulder area, feeling the stretch and engagement.
Ensure controlled and smooth movements to avoid strain.
Alternating Standing Elbow Nudge FAQs
What muscles does the Alternating Standing Elbow Nudge work?
The Alternating Standing Elbow Nudge mainly works the chest and traps, with help from the back and core. The main muscles are the pectoralis major and trapezius.
What equipment do you need for the Alternating Standing Elbow Nudge?
None. The Alternating Standing Elbow Nudge is a bodyweight exercise, so you can do it anywhere.
What workout day should the Alternating Standing Elbow Nudge go on?
It belongs on push day in a push/pull/legs routine.
What are some Alternating Standing Elbow Nudge variations and alternatives?
Similar exercises include the Bodyweight Standing Pec Deck, Bodyweight Standing Triple Pec Dec Pulse, Arm & Elbow Closed Pulse and Elbow-Tap to Outer Throw.
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