Standing Double Prayer Push & Draw Circle
Tone your chest & shoulders! Push, circle, and repeat this unique exercise for a great upper body workout. Easy to learn, effective results.
The Standing Double Prayer Push & Draw Circle mainly works the chest and shoulders, with help from the traps. No equipment needed: it uses just your bodyweight.
Standing Double Prayer Push & Draw Circle Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Side Shoulder (lateral deltoid)
Secondary
Upper Traps (trapezius, upper fibers); Mid Traps (trapezius, middle fibers)
Standing Double Prayer Push & Draw Circle Variations and Alternatives
How to do the Standing Double Prayer Push & Draw Circle
Starting Position:
Stand tall with your feet shoulder-width apart.
Keep your core engaged and shoulders relaxed.
Prayer Position:
Bring your palms together in front of your chest in a prayer position (hands together, fingers pointing up).
Ensure your elbows are slightly bent and relaxed.
Initial Push:
Push your palms together firmly, feeling the resistance in your chest and shoulders.
Hold this position for a moment, focusing on your breath.
Circle Draw Movement:
Keeping your palms together, slowly raise your hands upwards over your head.
While raising them, draw a large circle in the air with your hands still in the prayer position.
Complete one full circle, maintaining a steady motion.
Return Movement:
After completing the circle, lower your hands back down to the starting prayer position in front of your chest.
Ensure a controlled movement as you return.
Repetitions:
Repeat the push and circle draw movement for 8 to 12 repetitions, focusing on form throughout.
Cool Down:
After completing your reps, take a deep breath and gently shake out your arms to relax the muscles.
Tips for Beginners:
Start with slower movements to ensure proper form.
Listen to your body and avoid any strain.
Keep your movements smooth and controlled; avoid rushing through the exercise.
Standing Double Prayer Push & Draw Circle FAQs
What muscles does the Standing Double Prayer Push & Draw Circle work?
The Standing Double Prayer Push & Draw Circle mainly works the chest and shoulders, with help from the traps. The main muscles are the pectoralis major and lateral deltoid.
What equipment do you need for the Standing Double Prayer Push & Draw Circle?
None. The Standing Double Prayer Push & Draw Circle is a bodyweight exercise, so you can do it anywhere.
What workout day should the Standing Double Prayer Push & Draw Circle go on?
It belongs on push day in a push/pull/legs routine.
What are some Standing Double Prayer Push & Draw Circle variations and alternatives?
Similar exercises include the Bouncing Draw Circle, Elbow Prayer Push Draw Circle, Elbow Lift to Prayer Push and Front Step Half-Circles Draw.
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