Step by step instructions, muscle activation and variants for the Prayer Press Hold.
An isometric chest exercise where the palms are pressed firmly together in a prayer position and the tension is sustained for a timed hold. The sustained co-contraction activates the pectorals and anterior deltoids without any equipment.
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The Prayer Press Hold 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.