Chest Prayer Squeeze
Strengthen your chest anywhere! This simple exercise uses your own body to build a stronger, more defined chest.
The Chest Prayer Squeeze mainly works the chest, with help from the shoulders. No equipment needed: it uses just your bodyweight.
Chest Prayer Squeeze Muscles Worked
Primary
Chest (pectoralis major, sternal head); Upper Chest (pectoralis major, clavicular head)
Secondary
Front Shoulder (anterior deltoid)
Chest Prayer Squeeze Variations and Alternatives
How to do the Chest Prayer Squeeze
Stand upright with your feet shoulder-width apart.
Place your palms together in front of your chest with elbows bent at a 90-degree angle. Your hands should be at the level of your mid-chest in the "prayer" position.
While keeping your hands pressed together, squeeze your chest muscles to push your palms firmly against each other.
Hold the squeeze for 2 to 5 seconds, focusing on maintaining the contraction in your chest muscles.
Release the squeeze slightly, but keep your hands together.
Repeat the squeezing motion for the desired number of repetitions.
Perform multiple sets as required, resting between sets.
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Chest Prayer Squeeze FAQs
What muscles does the Chest Prayer Squeeze work?
The Chest Prayer Squeeze mainly works the chest, with help from the shoulders. The main muscles are the pectoralis major.
What equipment do you need for the Chest Prayer Squeeze?
None. The Chest Prayer Squeeze is a bodyweight exercise, so you can do it anywhere.
What workout day should the Chest Prayer Squeeze go on?
It belongs on push day in a push/pull/legs routine.
What are some Chest Prayer Squeeze variations and alternatives?
Similar exercises include the Bodyweight Svend-Press, Bottle-Weight Svend-Press, Criss-Cross Arm Prayer Push and Elbow Lift to Prayer Push.
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