Instructions:
- 1Start by standing upright, palms together in a 'prayer' position
- 2Extend your arms forward until they are straight out in front of you
- 3Clench your chest muscles and hold this position
- 4Continue holding for the desired amount of time
- 5Relax and return to the start position
Tips:
- Keep your body straight and tightened during this exercise
- Breathe normally, do not hold your breath
- Avoid bending your elbows
- Try to squeeze your chest as much as possible while extending your arms
Prayer Push Hold: A Complete Guide
The Prayer Push Hold is an effective bodyweight exercise that primarily targets the chest. This dynamic movement not only strengthens the chest muscles but also engages the shoulders and triceps, making it a great addition to a full-body workout routine. Additionally, it is commonly known as the Push-Up Hold in some fitness circles.
How to Perform the Prayer Push Hold
To execute the Prayer Push Hold correctly, follow these simple steps:
- Start Position: Begin in a high plank position with your hands slightly wider than shoulder-width apart.
- Lower Down: Bend your elbows and lower your body towards the ground, keeping your core tight and back straight.
- Hold: Once you reach a few inches above the ground, hold this position for a count of 5 to 10 seconds.
- Return: Push through your palms to return to the starting position, maintaining control throughout the movement.
Tips for Success
- Engage Your Core: To maintain balance and proper form, engage your core throughout the exercise.
- Breathe: Remember to breathe steadily and avoid holding your breath during the hold.
- Adjust Your Grip: Experiment with hand positioning to find what feels most comfortable and effective for your body.
- Progress at Your Own Pace: If you find the hold challenging at first, consider practicing with knee push-ups or drop sets to build strength.
Incorporating the Prayer Push Hold into your routine can yield significant strength gains and improve overall physical endurance. Start with a few repetitions, and gradually increase the duration as you gain confidence and strength. Happy exercising!