Strengthen Shoulders and Chest with Prayer Pushes

Prayer Pushes

Rep Range

10-20

Hints

Engaging primarily the deltoids and to some extent the triceps, the Prayer Pushes is an exercise that emphasizes the upward movement while keeping the hands in a prayer-like position. Begin in a standing position with your feet shoulder-width apart. Position your hands together in front of your chest, resembling a prayer, with fingers pointing towards the ceiling. Ensuring your hands remain pressed together, extend them upwards toward the sky, then return to the starting chest-level position. Keep the motion controlled and fluid.

Common Mistakes

One common error is flaring the elbows out excessively. Aim to keep them relatively close to your body. Also, ensure that the hands remain consistently pressed together throughout the movement to maintain the tension and emphasis on the deltoids.

Breathing

Inhale as you prepare to press your hands upward, and exhale as you execute the push. Inhale again when returning to the starting position. Proper breathing can assist in maintaining a rhythmic pattern and ensuring optimal muscle engagement.

Muscle Focus

Primary Muscles

Front Shoulders, Middle Shoulders

Secondary Muscles

Traps

Tertiary Muscles

Rear Shoulders