Elbow Lift to Prayer Push

1. Start by standing with good posture, feet shoulder-width apart, and your core engaged.

2. Lift your elbows to the sides at shoulder level, keeping them bent at a 90-degree angle with your fingertips pointing upwards.

3. Move your forearms together in front of you with palms facing each other, so your elbows are still bent at a 90-degree angle.

4. Slowly press your palms together at the center of your chest, keeping your forearms parallel to the ground, to perform the 'prayer push'.

5. Hold for a moment while you press your palms together firmly, activating the muscles in your chest and arms.

6. Release the press slightly and then repeat, maintaining the elbow height and 90-degree bend throughout the exercise.

7. Perform the desired number of repetitions, ensuring you maintain good form throughout.

8. Rest between sets as necessary, and repeat for additional sets if desired.

This exercise offers a combination of strength and mobility work, focusing on the chest and shoulder muscles with an isometric hold during the "prayer push" to increase tension and stabilization.

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