Bodyweight Standing Elbow Touches Hands On Neck

Muscles worked

Setup

1. Stand tall with your feet shoulder-width apart and a neutral spine.
2. Place your hands behind your neck, lightly interlacing your fingers or touching your fingertips to your ears.
3. Pull your elbows back as far as possible to create a deep stretch across your chest.

How to do it

1. Exhale as you bring your elbows forward in a controlled arc until they touch directly in front of your face.
2. Squeeze your chest muscles hard for one second at the point of contact.
3. Inhale as you slowly return your elbows to the wide starting position, feeling the stretch in your pectorals.
4. Maintain a steady tempo of 2 seconds forward, a 1-second squeeze, and 2 seconds back.

Form checklist

• Keep your head and neck still; do not pull your head forward as the elbows move.
• Ensure the elbows actually touch to achieve a full pectoral contraction.
• Keep your shoulder blades pulled down and back to avoid shrugging into your neck.
• Maintain a slight bend in your knees and a tight core for stability.

Pro tips

• Imagine you are trying to crush a small ball between your elbows to maximize the recruitment of the inner chest.
• Focus on moving from the shoulders rather than just moving your arms to ensure the pectorals are doing the work.

Make it harder

• Perform a 5-second isometric squeeze every time the elbows touch.
• Slow the eccentric (opening) phase to 4 seconds to increase time under tension.

Frequently asked

What muscles does the bodyweight standing elbow touches hands on neck work?

The bodyweight standing elbow touches hands on neck primarily targets the pectorals, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the bodyweight standing elbow touches hands on neck?

The bodyweight standing elbow touches hands on neck requires no equipment — just your body weight.

Is the bodyweight standing elbow touches hands on neck good for beginners?

The bodyweight standing elbow touches hands on neck is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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