Step by step instructions, muscle activation and variants for the Prayer Chest Squeeze.
The prayer chest squeeze is an isometric bodyweight exercise that targets the pectoral muscles by pressing the palms together firmly in front of the chest, as if in a prayer position. It builds chest strength and improves the mind-muscle connection without any equipment.
Common mistakes content is coming soon.
The Prayer Chest Squeeze 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.