Chair Seated Chest Prayer Squeeze
Strengthen chest muscles from a chair! Simple seated exercise, perfect for all fitness levels. Feel the squeeze!
The Chair Seated Chest Prayer Squeeze mainly works the chest, with help from the traps and shoulders. You'll need: chair.
Required Equipment
Chair Seated Chest Prayer Squeeze Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Chest (pectoralis major, sternal head)
Secondary
Upper Traps (trapezius, upper fibers); Front Shoulder (anterior deltoid)
Chair Seated Chest Prayer Squeeze Variations and Alternatives
How to do the Chair Seated Chest Prayer Squeeze
Setup:
Sit upright on the chair with your feet flat on the floor and your knees hip-width apart.
Positioning:
Bring your palms together in front of your chest in a prayer position. Keep your elbows bent and close to your body.
Ensure your back is straight and your shoulders are relaxed.
Movement:
Press your palms together firmly, engaging your chest muscles.
Hold this position for a count of 5, maintaining the pressure between your palms.
Release:
Slowly relax your hands back to the starting position while keeping your back straight.
Repetition:
Repeat this exercise for 8 to 12 repetitions.
Focus on breathing steadily throughout the movement, inhaling deeply when you press your palms and exhaling as you relax.
Tips:
Keep your core engaged to maintain good posture.
If needed, adjust the position of your hands to find a comfortable level of intensity for your chest.
Chair Seated Chest Prayer Squeeze FAQs
What muscles does the Chair Seated Chest Prayer Squeeze work?
The Chair Seated Chest Prayer Squeeze mainly works the chest, with help from the traps and shoulders. The main muscles are the pectoralis major.
What equipment do you need for the Chair Seated Chest Prayer Squeeze?
Chair.
What workout day should the Chair Seated Chest Prayer Squeeze go on?
It belongs on push day in a push/pull/legs routine.
What are some Chair Seated Chest Prayer Squeeze variations and alternatives?
Similar exercises include the Behind-Head Chest Hand Squeeze, Chest Prayer Squeeze, Prayer Push and Prayer Push Hold.
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