Standing Elbow Lift Pulse
Target and tone your chest with this quick, no-equipment pulse exercise! Feel the burn with every rep.
The Standing Elbow Lift Pulse mainly works the chest and shoulders, with help from the traps and triceps. No equipment needed: it uses just your bodyweight.
Standing Elbow Lift Pulse Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Side Shoulder (lateral deltoid)
Secondary
Upper Traps (trapezius, upper fibers); Triceps (triceps brachii)
Standing Elbow Lift Pulse Variations and Alternatives
How to do the Standing Elbow Lift Pulse
Standing Pulsing Elbow Lift (Chest)
Starting Position:
Stand upright with your feet shoulder-width apart.
Bring your elbows to shoulder height, keeping your arms bent at a 90-degree angle. Your hands should be near your chest, palms facing forward.
Engage your core and maintain a neutral spine.
Movement Instructions:
From the starting position, gently lift your elbows slightly upwards while keeping them bent. Focus on using your chest and shoulder muscles.
Pulse upward in small increments for a count of 2-3 seconds, keeping your elbows raised.
Slowly return to the starting position over the same count of 2-3 seconds.
Repeat this pulsing motion for 10-15 reps, focusing on controlled movements.
Maintain a steady breath throughout the exercise, inhaling as you lift and exhaling as you lower.
Tips:
Keep your shoulders relaxed and away from your ears to avoid tension.
Ensure your wrists remain neutral; no bending at the wrists should occur.
Modify the height of your elbow lift for comfort and ensure you're working within your range of motion.
Standing Elbow Lift Pulse FAQs
What muscles does the Standing Elbow Lift Pulse work?
The Standing Elbow Lift Pulse 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 Standing Elbow Lift Pulse?
None. The Standing Elbow Lift Pulse is a bodyweight exercise, so you can do it anywhere.
What workout day should the Standing Elbow Lift Pulse go on?
It belongs on push day in a push/pull/legs routine.
What are some Standing Elbow Lift Pulse variations and alternatives?
Similar exercises include the Arms-Up Down, Bodyweight Standing Triple Pec Dec Pulse, Elbow Double-Pulse Fly and Arm & Elbow Closed Pulse.
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