Prayer Push Hold
Build chest strength with isometric holds! Squeeze your palms together and feel the burn. Simple, effective, and no equipment needed.
Muscle Groups
Primary
Secondary
Instructions
1. Stand up straight with your feet shoulder-width apart.
2. Bring your palms together at chest level, elbows bent, and fingers pointing upwards. This is the "prayer position."
3. Press your palms together firmly without letting them slide apart.
4. Focus on contracting the chest muscles as you push your palms together.
5. Hold this position, keeping constant tension on the chest muscles for the duration of your set. Ensure you continue breathing normally throughout the hold.
6. Once the time is up, gently release the tension and relax your arms.
Remember to start with a hold time that feels challenging but not straining, gradually increasing the duration as your strength improves. It's also important to maintain good posture with the shoulders down and back throughout the exercise.
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