Prayer Push
A simple, equipment-free exercise! Prayer Push uses isometric tension to work your chest, arms, & core. Do anywhere, anytime!
Muscle Groups
Primary
Secondary
Instructions
1. Stand upright with your feet shoulder-width apart and core engaged.
2. Place your palms together in front of your chest, similar to a prayer position.
3. Press your palms together as hard as you can, activating your chest and arm muscles without allowing the hands to move, creating an isometric tension.
4. Continue to press your palms together while slowly raising your hands above your head, keeping elbows bent slightly.
5. Once your hands are fully extended above your head, hold the position for 15-30 seconds, maintaining tension in your palms.
6. Slowly lower your hands back to the prayer position in front of your chest while maintaining pressure between the palms.
7. Pause briefly in the starting position and then repeat the movement for the desired number of repetitions and sets.
Ensure that you maintain continuous pressure between your palms throughout the exercise to keep the muscles engaged. Adjust your hand positioning if necessary to create comfortable pressure without straining your wrists.
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