Prayer Push
A simple, equipment-free exercise! Prayer Push uses isometric tension to work your chest, arms, & core. Do anywhere, anytime!
The Prayer Push mainly works the chest and shoulders, with help from the traps and triceps. No equipment needed: it uses just your bodyweight.
Prayer Push Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Front Shoulder (anterior deltoid)
Secondary
Upper Traps (trapezius, upper fibers); Triceps (triceps brachii)
Prayer Push Variations and Alternatives
How to do the Prayer Push
Stand upright with your feet shoulder-width apart and core engaged.
Place your palms together in front of your chest, similar to a prayer position.
Press your palms together as hard as you can, activating your chest and arm muscles without allowing the hands to move, creating an isometric tension.
Continue to press your palms together while slowly raising your hands above your head, keeping elbows bent slightly.
Once your hands are fully extended above your head, hold the position for 15-30 seconds, maintaining tension in your palms.
Slowly lower your hands back to the prayer position in front of your chest while maintaining pressure between the palms.
Pause briefly in the starting position and then repeat the movement for the desired number of repetitions and sets.
Ensure that you maintain continuous pressure between your palms throughout the exercise to keep the muscles engaged. Adjust your hand positioning if necessary to create comfortable pressure without straining your wrists.
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Prayer Push FAQs
What muscles does the Prayer Push work?
The Prayer Push mainly works the chest and shoulders, with help from the traps and triceps. The main muscles are the pectoralis major and anterior deltoid.
What equipment do you need for the Prayer Push?
None. The Prayer Push is a bodyweight exercise, so you can do it anywhere.
What workout day should the Prayer Push go on?
It belongs on push day in a push/pull/legs routine.
What are some Prayer Push variations and alternatives?
Similar exercises include the Armless Prayer Stretch, Bodyweight Svend-Press, Criss-Cross Arm Prayer Push and Elbow Prayer Push Draw Circle.
Training calculators
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