Prayer Push Hold

Muscles worked

Setup

1. Stand or sit upright with a neutral spine and shoulders pulled back and down.
2. Bring your palms together in front of your chest in a prayer position.
3. Position your elbows so they are flared out to the sides, roughly parallel to the floor.

How to do it

1. Press your palms together as hard as possible, focusing on squeezing your chest muscles.
2. Maintain a steady, deep breathing pattern, exhaling slowly as you maintain the peak contraction.
3. Hold the maximum tension for the prescribed duration, ensuring your hands do not drop below chest height.
4. Gradually release the pressure at the end of the set rather than dropping your arms immediately.

Form checklist

• Keep shoulders depressed and away from your ears throughout the hold.
• Maintain a tall posture with a braced core to prevent leaning back.
• Ensure the pressure is distributed evenly through the base of both palms.
• Keep elbows elevated to ensure the tension remains on the pectorals.

Pro tips

• Focus on driving your elbows toward each other rather than just pushing your hands to maximize pectoral recruitment.
• Imagine you are trying to crush a small, hard object between the heels of your hands.

Make it harder

• Extend your arms further away from your chest to increase the lever arm and mechanical tension.
• Incorporate 'tension pulses' by alternating between 5 seconds of maximum effort and 2 seconds of moderate pressure.

Frequently asked

What muscles does the prayer push hold work?

The prayer push hold primarily targets the pectorals, and also works the biceps, forearms, grip muscles, and triceps as secondary muscles.

What equipment do you need for the prayer push hold?

The prayer push hold requires no equipment — just your body weight.

Is the prayer push hold good for beginners?

Yes. The prayer push hold is a beginner-friendly movement and a strong foundation to build on.

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