Chest · Bodyweight
Hands on Neck Bodyweight Standing Elbow Touches
How to do the hands on neck bodyweight standing elbow touches, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Isolation
How to do it
Stand tall and place both hands behind your neck with your elbows flared out to the sides. Squeeze your chest to bring your elbows together in front of your face, then open them back out wide. Keep your hands light on your neck and let the chest do the work.
- 1Chest contracting as your elbows meet in front
- 2A stretch across the chest as the elbows open wide
- 3Elbows leading the movement, not your hands pulling the neck
Common mistakes
- Yanking on your neck with your hands
- Letting your elbows drop low instead of meeting in front
- Rushing through without squeezing the chest
Muscles worked
The hands on neck bodyweight standing elbow touches mainly works the mid chest, with the upper chest, front delts, and internal rotators assisting.
- Mid ChestPrimary
- Upper ChestSupport
- Front DeltsSupport
- Internal RotatorsSupport
- Lower ChestMinor
- Upper AbsMinor
- Side DeltsMinor
Kovo programs the hands on neck bodyweight standing elbow touches for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.