Standing Elbow Clap

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and maintain a neutral spine.
2. Raise your upper arms out to the sides until they are parallel to the floor.
3. Bend your elbows to 90 degrees so your forearms are vertical and your palms face forward in a 'goalpost' position.

How to do it

1. Exhale as you bring your elbows and forearms together in front of your chest until they touch.
2. Squeeze your pectoral muscles hard at the point of contact for one second.
3. Inhale as you slowly return your arms to the starting position, pulling your shoulder blades together.
4. Maintain a steady 2-0-2-0 tempo (2 seconds to close, 2 seconds to open).

Form checklist

• Keep your elbows at shoulder height; do not let them drop as you bring them together.
• Avoid shrugging your shoulders; keep your traps relaxed and shoulders down.
• Keep your core engaged to prevent your ribcage from flaring or your back from arching.
• Ensure both the elbows and the palms touch simultaneously for full range of motion.

Pro tips

• Focus on the 'inner chest' squeeze by imagining you are trying to crush a small ball between your elbows.
• At the back of the movement, actively retract your scapula to improve shoulder health and stretch the chest.

Make it harder

• Hold a light pair of dumbbells or small water bottles to add resistance to the horizontal movement.
• Perform the movement with a 5-second eccentric (opening) phase to increase time under tension.

Frequently asked

What muscles does the standing elbow clap work?

The standing elbow clap primarily targets the pectorals, and also works the biceps, forearms, and triceps as secondary muscles.

What equipment do you need for the standing elbow clap?

The standing elbow clap requires no equipment — just your body weight.

Is the standing elbow clap good for beginners?

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

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