How to do it
Exhale steadily on each forward squeeze and inhale as elbows open.
- 1
Stand or sit with good posture.
- 2
Place your hands behind your head with elbows flared out to the sides.
- 3
Bring your elbows forward, squeezing your chest muscles.
- 4
Hold the squeeze for a moment, then return to the starting position with elbows back.
- 5
Repeat for the desired number of repetitions.
Expert tip
Focus on squeezing your chest muscles as you bring your elbows together, and keep the movement controlled to maximize muscle engagement.
Common mistakes
- ✕Dropping the head forward during the squeeze
- ✕Hunching the upper back forward
- ✕Using momentum to swing the elbows forward