Elbow Fly and Palm Press

Instructions

1. Stand with arms bent at 90 degrees and elbows at shoulder height, palms facing each other.
2. Open the elbows out to the sides in a fly motion, stretching the chest.
3. Bring the elbows back together in front and then press the palms together, isometrically squeezing the pecs.
4. Hold the press briefly, then return to the open fly position.
5. Repeat in a controlled, rhythmic pattern.