Criss-Cross Arm Prayer Push
Tone your chest & arms with this simple, equipment-free exercise! Cross, press, and feel the burn in your pecs.
The Criss-Cross Arm Prayer Push mainly works the chest, with help from the back and traps. No equipment needed: it uses just your bodyweight.
Criss-Cross Arm Prayer Push Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Chest (pectoralis major, sternal head)
Secondary
Boxer Muscle (serratus anterior); Upper Traps (trapezius, upper fibers)
Criss-Cross Arm Prayer Push Variations and Alternatives
How to do the Criss-Cross Arm Prayer Push
Criss-Cross Arms Prayer Push Chest
Positioning:
Stand upright with your feet shoulder-width apart for a stable base.
Relax your shoulders and keep your posture tall.
Raise your arms to shoulder height and stretch them out to your sides with your palms facing forward.
Criss-cross your arms in front of your chest, placing one hand over the other.
Movement:
With your arms crossed, press your hands together firmly. Engage your chest muscles as you do this.
Hold the position for a brief moment, feeling the stretch in your chest and arms.
After holding, uncross your arms and return to the starting position with arms extended to the sides.
Repeat the crossing and pressing movement for 8-12 repetitions.
Tips:
Keep your core tight and avoid leaning back; maintain a strong and upright posture throughout the exercise.
Focus on your breathing—exhale as you press your hands together and inhale as you return to the starting position.
If you're new to this movement, start slowly to ensure proper form and avoid straining your shoulder muscles.
Criss-Cross Arm Prayer Push FAQs
What muscles does the Criss-Cross Arm Prayer Push work?
The Criss-Cross Arm Prayer Push mainly works the chest, with help from the back and traps. The main muscles are the pectoralis major.
What equipment do you need for the Criss-Cross Arm Prayer Push?
None. The Criss-Cross Arm Prayer Push is a bodyweight exercise, so you can do it anywhere.
What workout day should the Criss-Cross Arm Prayer Push go on?
It belongs on push day in a push/pull/legs routine.
What are some Criss-Cross Arm Prayer Push variations and alternatives?
Similar exercises include the Arm Chest & Crossover, Criss-Cross Upper-Chest Raise, Criss-Cross Arm Lift and Elbow Prayer Push Draw Circle.
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