Standing Back Clap & Elbow-Tap Prayer Push
Improve posture & mobility! Swing, clap & push for a feel-good stretch in this unique exercise. Great for a quick break!
The Standing Back Clap & Elbow-Tap Prayer Push mainly works the chest and triceps, with help from the back. No equipment needed: it uses just your bodyweight.
Standing Back Clap & Elbow-Tap Prayer Push Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Boxer Muscle (serratus anterior)
Standing Back Clap & Elbow-Tap Prayer Push Variations and Alternatives
How to do the Standing Back Clap & Elbow-Tap Prayer Push
Standing Back Clap and Elbow Touch and Prayer Push
Positioning
Starting Position: Stand upright with your feet shoulder-width apart. Ensure your posture is straight, with your shoulders relaxed.
Hand Position: Bring your palms together in front of your chest in a prayer position. Your elbows should be bent and pointed outward.
Movement Instructions
Back Clap:
While keeping your hands together, swing your arms out to the sides and then behind you to clap your hands together. Make sure to keep your elbows bent and lead with your shoulders.
Return your hands to the prayer position in front of you.
Elbow Touch:
From the prayer position, bring your elbows in towards each other to touch. Your palms should remain together.
Hold for a brief moment.
Prayer Push:
After touching your elbows, push your palms away from your body, extending your arms straight in front of you.
Then, return to the prayer position.
Repetitions
Repeat the entire sequence for 8 to 12 repetitions.
Tips
Maintain a steady breathing pattern throughout the exercise.
Focus on engaging your core for stability.
Ensure movements are controlled to maximize effectiveness and prevent injury.
Standing Back Clap & Elbow-Tap Prayer Push FAQs
What muscles does the Standing Back Clap & Elbow-Tap Prayer Push work?
The Standing Back Clap & Elbow-Tap Prayer Push mainly works the chest and triceps, with help from the back. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Standing Back Clap & Elbow-Tap Prayer Push?
None. The Standing Back Clap & Elbow-Tap Prayer Push is a bodyweight exercise, so you can do it anywhere.
What workout day should the Standing Back Clap & Elbow-Tap Prayer Push go on?
It belongs on push day in a push/pull/legs routine.
What are some Standing Back Clap & Elbow-Tap Prayer Push variations and alternatives?
Similar exercises include the Behind-Back Clap, Behind-Head Clap, Bodyweight Standing T-Spine Press and Bodyweight Standing Triple Pec Dec Pulse.
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