Alternating Standing Diagonal Prayer Push
Tone your core & shoulders with this unique standing exercise! Improves flexibility and posture.
The Alternating Standing Diagonal Prayer Push mainly works the chest and back, with help from the traps. No equipment needed: it uses just your bodyweight.
Alternating Standing Diagonal Prayer Push Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Lats (latissimus dorsi)
Secondary
Upper Traps (trapezius, upper fibers); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Alternating Standing Diagonal Prayer Push Variations and Alternatives
How to do the Alternating Standing Diagonal Prayer Push
Starting Position:
Stand up straight with your feet shoulder-width apart.
Engage your core by gently pulling your belly button in toward your spine.
Bring your hands together in a prayer position at your chest, fingers pointing upward.
Arm Movement:
Keeping your palms pressed together, extend your arms straight up over your head.
Once your arms are fully extended, keep your palms together and lower them diagonally downward to one side while keeping your elbows slightly bent.
Aim to bring your arms down until they are at shoulder height and slightly to the side.
Return to Starting Position:
Raise your arms back up over your head again, keeping your palms together.
Bring your arms back down to the starting prayer position at your chest.
Alternating Sides:
Repeat the same movement to the opposite side, lowering your arms diagonally down while keeping your palms pressed together.
Continue alternating sides for the desired number of repetitions.
Breathing:
Exhale as you lower your arms to the side and inhale as you lift them back up.
Repetitions:
Aim for 10-15 repetitions on each side for a complete set.
Tips:
Keep your movements controlled to avoid straining your shoulders.
Focus on maintaining good posture throughout the exercise.
Alternating Standing Diagonal Prayer Push FAQs
What muscles does the Alternating Standing Diagonal Prayer Push work?
The Alternating Standing Diagonal Prayer Push mainly works the chest and back, with help from the traps. The main muscles are the pectoralis major and latissimus dorsi.
What equipment do you need for the Alternating Standing Diagonal Prayer Push?
None. The Alternating Standing Diagonal Prayer Push is a bodyweight exercise, so you can do it anywhere.
What workout day should the Alternating Standing Diagonal Prayer Push go on?
It belongs on push day in a push/pull/legs routine.
What are some Alternating Standing Diagonal Prayer Push variations and alternatives?
Similar exercises include the Armless Prayer Stretch, Criss-Cross Arm Prayer Push, Diagonal Pick & Carry and Elbow Prayer Push Draw Circle.
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