Skip to main content

Elbow Closed Arms Pulse

Step by step instructions, muscle activation and variants for the Elbow Closed Arms Pulse.

EasyMiddle chest

About this exercise

The Elbow Closed Arms Pulse is a standing isometric-style chest exercise where both elbows are pressed together in front of the body and pulsed to generate continuous tension in the pectoral muscles. The sustained pressure and small pulsing range of motion create constant chest activation without any external weight. It is commonly used as a chest finisher or warm-up activation drill.

How to Perform

  • Stand upright with feet shoulder-width apart
  • Raise both arms in front of you, bending your elbows to approximately 90 degrees
  • Press your elbows firmly together in front of your chest, engaging the pectoral muscles
  • Perform small, controlled pulses by squeezing your elbows even closer together and then releasing slightly
  • Keep the tension in your chest constant throughout — do not fully relax between pulses
  • Breathe steadily and keep your shoulders down and back
  • Continue for the prescribed number of pulses or duration

Muscle Activation

Primary
Middle chest
Secondary
Upper chest

About the Elbow Closed Arms Pulse

The Elbow Closed Arms Pulse is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

You may also like

1-Board Press

Medium
TricepsMiddle chestFront shoulders

Above Head Chest Stretch

Bodyweight · Easy
Upper chestMiddle chestFront shoulders

Archer Push-up

Bodyweight · Hard
Upper chestMiddle chestTricepsFront shoulders

Archer Push-Up

Bodyweight · Hard
Upper chestMiddle chestTricepsCoreFront shoulders