Elbow Fly and Palm Press

Elbow Fly and Palm Press कैसे करें

1. 1

   Set up for Elbow Fly and Palm Press: clear enough floor space to move freely and safely using only your body weight.

2. 2

   Take the starting position with your chest braced, joints stacked, and a firm, comfortable grip where applicable.

3. 3

   Perform each rep slowly and under control, feeling your chest and shoulders do the work through a full, pain-free range of motion.

4. 4

   Exhale during the effort phase and inhale as you return or reset; never hold your breath.

5. 5

   Avoid rushing or using momentum to cheat the movement: keep every rep strict, and stop if you feel sharp pain.