The elbows back exercise is a chest exercise that targets the pectoralis major muscle. To perform the exercise, you will need a bench and a barbell. Start by lying down on the bench with your feet flat on the floor and your knees bent. Hold the barbell with an overhand grip, slightly wider than shoulder-width apart. Lift the barbell off the rack and position it over your chest. Slowly lower the barbell down to your chest, keeping your elbows tucked in and your wrists straight. Pause for a second at the bottom, then push the barbell back up to the starting position. Repeat for the desired number of repetitions.