Elbow Lift to Prayer Push
Strengthen & tone chest and arms. Elbow Lift to Prayer Push combines strength & mobility for an effective workout.
The Elbow Lift to Prayer Push mainly works the chest and back, with help from the traps and biceps. No equipment needed: it uses just your bodyweight.
Elbow Lift to Prayer Push Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Boxer Muscle (serratus anterior)
Secondary
Mid Traps (trapezius, middle fibers); Biceps (biceps brachii)
Elbow Lift to Prayer Push Variations and Alternatives
How to do the Elbow Lift to Prayer Push
Start by standing with good posture, feet shoulder-width apart, and your core engaged.
Lift your elbows to the sides at shoulder level, keeping them bent at a 90-degree angle with your fingertips pointing upwards.
Move your forearms together in front of you with palms facing each other, so your elbows are still bent at a 90-degree angle.
Slowly press your palms together at the center of your chest, keeping your forearms parallel to the ground, to perform the 'prayer push'.
Hold for a moment while you press your palms together firmly, activating the muscles in your chest and arms.
Release the press slightly and then repeat, maintaining the elbow height and 90-degree bend throughout the exercise.
Perform the desired number of repetitions, ensuring you maintain good form throughout.
Rest between sets as necessary, and repeat for additional sets if desired.
This exercise offers a combination of strength and mobility work, focusing on the chest and shoulder muscles with an isometric hold during the "prayer push" to increase tension and stabilization.
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Elbow Lift to Prayer Push FAQs
What muscles does the Elbow Lift to Prayer Push work?
The Elbow Lift to Prayer Push mainly works the chest and back, with help from the traps and biceps. The main muscles are the pectoralis major and serratus anterior.
What equipment do you need for the Elbow Lift to Prayer Push?
None. The Elbow Lift to Prayer Push is a bodyweight exercise, so you can do it anywhere.
What workout day should the Elbow Lift to Prayer Push go on?
It belongs on push day in a push/pull/legs routine.
What are some Elbow Lift to Prayer Push variations and alternatives?
Similar exercises include the Criss-Cross Arm Prayer Push, Arm & Elbow Closed Pulse, Elbow Prayer Push Draw Circle and Elbow-Tap Press.
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