Chest · Bodyweight
Elbow Touch to Outer Throw
How to do the elbow touch to outer throw, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- HorizontalPush
- Mechanic
- Isolation
How to do it
Stand tall with arms raised to shoulder height and bent so your elbows meet in front of your chest. Squeeze your chest to bring the elbows together, then sweep your arms wide and out as if throwing them open, feeling the chest stretch. Bring the elbows back to touch and repeat in a controlled rhythm.
- 1Squeeze your chest hard as the elbows meet in front
- 2Feel the stretch across your chest as the arms throw wide
- 3Keep your shoulders down and the motion smooth
Common mistakes
- Do not let your shoulders shrug up during the throw
- Avoid arching your lower back as the arms open
- Do not rush so fast that you lose the chest squeeze
Muscles worked
The elbow touch to outer throw mainly works the mid chest, with the upper chest, front delts, lower chest, and internal rotators assisting.
- Mid ChestPrimary
- Upper ChestSupport
- Front DeltsSupport
- Lower ChestSupport
- Internal RotatorsSupport
- Mid TrapsMinor
- Side DeltsMinor
- Rear DeltsMinor
Kovo programs the elbow touch to outer throw 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.