Prayer Chest Squeeze
Expert Advice
Press your palms together firmly throughout the exercise to create constant tension in the chest muscles.
How-to-do Steps
- Stand or sit upright with your feet flat on the floor.
- Place your palms together in front of your chest, elbows out to the sides.
- Squeeze your palms together as hard as you can, feeling the contraction in your chest.
- Hold the squeeze for a few seconds, then release slightly without letting your hands come apart.
- Repeat for the desired number of repetitions or time.
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Muscles Worked
Prayer Chest Squeeze primarily targets the Chest, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest100%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Prayer Chest Squeeze work?
Prayer Chest Squeeze primarily targets the Chest. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Prayer Chest Squeeze?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Prayer Chest Squeeze suitable for beginners?
Prayer Chest Squeeze is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
