Elbow Prayer Push Draw Circle
Improve upper body mobility with the Elbow Prayer Push Draw Circle! Gentle, controlled movements for flexibility and posture.
The Elbow Prayer Push Draw Circle mainly works the chest and traps, with help from the back. No equipment needed: it uses just your bodyweight.
Elbow Prayer Push Draw Circle Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Upper Traps (trapezius, upper fibers)
Secondary
Boxer Muscle (serratus anterior); Mid Traps (trapezius, middle fibers)
Elbow Prayer Push Draw Circle Variations and Alternatives
How to do the Elbow Prayer Push Draw Circle
Elbow Prayer Push Circle Draw
Starting Position:
Stand upright with your feet shoulder-width apart.
Bring your hands together in front of your chest, palms pressed against each other (like a prayer position).
Keep your elbows bent and pressed against your body, forming a 90-degree angle.
Movement Instructions:
From the starting position, slowly raise your elbows to shoulder height while keeping your palms pressed together.
As you lift your elbows, imagine drawing a circle in the air with your hands.
Rotate your arms outwards, keeping the palms together until your arms are fully extended upwards, forming a 'V' shape above your head.
Hold this position for a moment.
Gradually lower your arms back down, retracing the circle you created, until you return to the starting position with your palms pressed together at chest level.
Repeat the movement for 10-15 repetitions, ensuring controlled and smooth movements throughout the exercise.
Tips:
Focus on keeping your core engaged and your posture neutral.
Breathe steadily throughout the exercise; inhale as you raise your arms and exhale as you lower them.
Ensure that your movements are gradual to maintain control and prevent strain.
Elbow Prayer Push Draw Circle FAQs
What muscles does the Elbow Prayer Push Draw Circle work?
The Elbow Prayer Push Draw Circle mainly works the chest and traps, with help from the back. The main muscles are the pectoralis major and trapezius.
What equipment do you need for the Elbow Prayer Push Draw Circle?
None. The Elbow Prayer Push Draw Circle is a bodyweight exercise, so you can do it anywhere.
What workout day should the Elbow Prayer Push Draw Circle go on?
It belongs on push day in a push/pull/legs routine.
What are some Elbow Prayer Push Draw Circle variations and alternatives?
Similar exercises include the Bouncing Draw Circle, Elbow Arm Circles, Criss-Cross Arm Prayer Push and Elbow-Tap Press.
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