Standing Double Prayer Push
Tone arms & improve posture with the Standing Double Prayer Push! A simple exercise you can do anywhere, anytime to build strength.
The Standing Double Prayer Push mainly works the chest and traps, with help from the back. No equipment needed: it uses just your bodyweight.
Standing Double Prayer Push Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Upper Traps (trapezius, upper fibers)
Secondary
Boxer Muscle (serratus anterior); Mid Traps (trapezius, middle fibers)
Standing Double Prayer Push Variations and Alternatives
How to do the Standing Double Prayer Push
Standing Double Prayer Push
Starting Position:
Stand up tall with your feet hip-width apart.
Keep your core engaged and shoulders relaxed.
Hand Positioning:
Bring your hands together in front of your chest in a prayer position with your palms pressed together.
Your thumbs should be resting against your sternum.
Arm Movement:
While keeping your hands in prayer, raise your arms above your head, ensuring your palms remain pressed together.
Keep your elbows slightly bent and shoulders down, away from your ears.
Body Alignment:
As you lift your arms, engage your core and maintain a straight posture.
Your gaze should be forward.
Return to Start:
Slowly lower your arms back to the starting prayer position in front of your chest.
Focus on controlled movements to engage your muscles effectively.
Repetitions:
Aim for 10 to 15 repetitions, maintaining good form throughout.
Breathing:
Inhale as you lift your arms, and exhale as you lower them back to the starting position.
Tips:
Keep your movements slow and controlled.
If you feel any strain in your shoulders or back, reduce the range of motion or give yourself a break.
Standing Double Prayer Push FAQs
What muscles does the Standing Double Prayer Push work?
The Standing Double Prayer Push mainly works the chest and traps, with help from the back. The main muscles are the pectoralis major and trapezius.
What equipment do you need for the Standing Double Prayer Push?
None. The Standing Double Prayer Push is a bodyweight exercise, so you can do it anywhere.
What workout day should the Standing Double Prayer Push go on?
It belongs on push day in a push/pull/legs routine.
What are some Standing Double Prayer Push variations and alternatives?
Similar exercises include the Bodyweight Standing Pec Deck, Bodyweight Standing T-Spine Press, Bodyweight Standing Triple Pec Dec Pulse and Bodyweight Svend-Press.
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