Exercise guide
Criss Cross Arms Prayer Push
- Beginner
- Compound
- Rep-based
- Chest
- Shoulders
This isolation exercise uses constant isometric tension to target the pectorals and anterior deltoids, improving mind-muscle connection and muscular endurance without equipment.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand tall with feet shoulder-width apart and your core engaged.
- Place your palms together in a 'prayer' position directly in front of your mid-chest.
- Flare your elbows out to the sides so your forearms are roughly parallel to the floor.
How to do it
- Press your palms together as hard as possible to create intense tension in your chest and shoulders.
- While maintaining this pressure, slowly push your hands forward and across your body toward one shoulder.
- Exhale as you reach the peak of the cross-over, then inhale as you return to the center prayer position.
- Repeat the movement by pushing to the opposite side, alternating sides for each repetition.
Form checklist
- Maintain maximum pressure between the palms throughout the entire range of motion.
- Keep your shoulders depressed and away from your ears to avoid overactive traps.
- Ensure your torso remains forward-facing; do not rotate your hips or spine.
- Move at a slow, deliberate tempo to maximize time under tension.
Pro tips
- Focus on the 'squeeze' at the furthest point of the cross-over to specifically target the inner pectoral fibers.
- Imagine you are trying to crush a small object between your palms to maintain peak muscle recruitment.
Make it harder
- Add a three-second isometric hold at the furthest point of each cross-over.
- Perform the movement with your arms extended further away from your body to increase the lever length and difficulty.
Frequently asked
- What muscles does the criss cross arms prayer push work?
- The criss cross arms prayer push primarily targets the deltoids and pectorals, and also works the serratus anterior and trapezius as secondary muscles.
- What equipment do you need for the criss cross arms prayer push?
- The criss cross arms prayer push requires no equipment — just your body weight.
- Is the criss cross arms prayer push good for beginners?
- Yes. The criss cross arms prayer push is a beginner-friendly movement and a strong foundation to build on.