Prayer Push
Description
The prayer push is a static isometric exercise that presses the palms together hard at chest height in a prayer position. The forceful press engages the chest and inner pec fibers isometrically while stretching the wrists. It is also used as an upper body mobility drill.
Equipment Required
Prayer Push Instructions
- Stand tall with feet hip-width apart.
- Bring your palms together in front of your chest in a prayer position.
- Press the bases of the palms together firmly.
- Pull the elbows out to the sides at chest level.
- Press the palms together hard, engaging the chest.
- Hold the maximum chest contraction.
- Maintain steady deep breathing through the hold.
- Release the press, rest briefly, and repeat for desired sets.
Prayer Push Form & Visual
Prayer Push Benefits
- Isometric chest activation
- Stretches the wrists
- No equipment required
- Strong inner chest engagement
- Useful for warmups
- Builds mind-muscle connection
Prayer Push Muscles Worked
- Pectoralis major
- Wrist flexors
- Anterior deltoid
Prayer Push Variations & Alternatives
- Prayer Pose
- Squeeze Press
- Plate Pinch
- Cable Crossover
