Sitting Prayer Chest Squeeze On A Chair

Muscles worked

Setup

1. Sit upright on a chair or flat bench with your feet planted firmly on the floor and your spine neutral.
2. Bring your palms together in front of the center 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 driving the force through the base of your hands.
2. Exhale as you reach peak tension, squeezing your chest muscles intensely for 5 to 10 seconds.
3. Maintain steady, shallow breathing during the hold; do not hold your breath.
4. Slowly release the pressure and relax for a few seconds before beginning the next repetition.

Form checklist

• Keep your shoulders depressed and away from your ears to avoid overactive traps.
• Maintain a 'proud chest' posture with your shoulder blades slightly retracted.
• Ensure your elbows stay elevated and do not drop toward your ribcage.
• Apply equal pressure from both hands to ensure symmetrical muscle activation.

Pro tips

• To maximize pectoral recruitment, focus on the sensation of trying to bring your biceps together across your chest.
• Vary the height of your hands (higher or lower) to shift the emphasis between the upper and lower fibers of the chest.

Make it harder

• Extend your arms straight out in front of you while maintaining the squeeze to increase the lever arm and shoulder demand.
• Perform 'pulses' by rapidly alternating between 50% and 100% tension for 30 seconds.

Frequently asked

What muscles does the sitting prayer chest squeeze on a chair work?

The sitting prayer chest squeeze on a chair primarily targets the pectorals, and also works the serratus anterior as secondary muscles.

What equipment do you need for the sitting prayer chest squeeze on a chair?

The sitting prayer chest squeeze on a chair requires no equipment — just your body weight.

Is the sitting prayer chest squeeze on a chair good for beginners?

Yes. The sitting prayer chest squeeze on a chair is a beginner-friendly movement and a strong foundation to build on.

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