About this exercise
A seated isometric chest exercise performed on a chair using the prayer position to generate resistance. By pressing the palms firmly together in front of the chest, it activates the pectoral muscles without any equipment.
Sitting Prayer Chest Squeeze on a Chair
Step by step instructions, muscle activation and variants for the Sitting Prayer Chest Squeeze on a Chair.
EasyMiddle chest
How to Perform
- Sit upright on a chair with feet flat on the floor and your back straight
- Bring your palms together in front of your chest in a prayer position, elbows at shoulder height
- Press your palms firmly against each other, creating tension through your chest muscles
- Hold the squeeze for 2–3 seconds while breathing normally
- Relax the pressure and return to a neutral position
- Repeat for the desired number of repetitions
- Keep your shoulders pulled back and down to maximize chest activation
Muscle Activation
Primary
Middle chest
Secondary
Front shouldersUpper chest
Common Mistakes
Common mistakes content is coming soon.
About the Sitting Prayer Chest Squeeze on a Chair
The Sitting Prayer Chest Squeeze on a Chair 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.