Step by step instructions, muscle activation and variants for the Prayer Push.
An isometric chest and shoulder activation drill where both palms are pressed firmly together in a prayer position in front of the chest, creating sustained tension in the pectorals and front deltoids without any equipment. It is commonly used as a warm-up or finisher to increase chest mind-muscle connection.
Common mistakes content is coming soon.
The Prayer Push is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.