Exercise guide
Prayer Push
- Beginner
- Compound
- Rep-based
- Chest
- Forearms
- Shoulders
- Upper arms
The Prayer Push is a bodyweight isometric and dynamic movement that targets the inner pectorals and anterior deltoids by maintaining constant tension through the midline. It is highly effective for improving mind-muscle connection and building stability in the shoulder girdle.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand or sit upright with your feet shoulder-width apart and a neutral spine.
- Place your palms together in front of your chest in a 'prayer' position.
- Raise your elbows so your forearms are parallel to the floor and your wrists are at chest height.
How to do it
- Press your palms together as hard as possible to engage your chest and shoulders.
- While maintaining maximum inward pressure, slowly push your hands forward away from your body until your arms are fully extended.
- Exhale as you push forward and inhale as you slowly pull your hands back to the starting position.
- Maintain a slow, controlled tempo, taking roughly 3 seconds for both the extension and the retraction.
Form checklist
- Keep constant inward pressure between the palms throughout the entire movement.
- Ensure shoulders remain down and back; do not let them shrug toward your ears.
- Keep your elbows elevated and aligned with your hands to maintain tension on the pectorals.
- Keep your core engaged to prevent your lower back from arching as you extend your arms.
Pro tips
- Focus on squeezing the base of your palms together rather than just the fingers to maximize pectoral recruitment.
- At the point of full extension, perform an extra hard squeeze for one second to emphasize the peak contraction of the inner chest.
Make it harder
- Hold a light weight plate or a small ball between your palms to increase the resistance required to keep the object from falling.
- Slow the tempo further to 5-10 seconds per repetition to increase time under tension.
Frequently asked
- What muscles does the prayer push work?
- The prayer push primarily targets the deltoids, pectorals, and triceps, and also works the biceps, forearms, and grip muscles as secondary muscles.
- What equipment do you need for the prayer push?
- The prayer push requires no equipment — just your body weight.
- Is the prayer push good for beginners?
- Yes. The prayer push is a beginner-friendly movement and a strong foundation to build on.
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