About this exercise
A chest and shoulder mobility drill performed by pressing the elbows together in a prayer-like position and drawing slow circles to open and loosen the pectoral muscles and anterior shoulder.
Elbow Prayer Push Circle Draw
Step by step instructions, muscle activation and variants for the Elbow Prayer Push Circle Draw.
EasyMiddle chest
How to Perform
- Stand upright and bring both elbows together in front of your chest at shoulder height
- Press your forearms firmly together, as if in a prayer position with elbows instead of palms
- Push your elbows forward away from your chest as far as comfortable
- Begin drawing a large, slow circle with your elbows — up, out to the sides, back, and forward again
- Keep constant pressure between the elbows throughout the circle
- Complete the desired number of circles, then repeat in the opposite direction
Muscle Activation
Primary
Middle chest
Secondary
Front shouldersUpper chest
Common Mistakes
Common mistakes content is coming soon.
About the Elbow Prayer Push Circle Draw
The Elbow Prayer Push Circle Draw 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.