Chest Prayer Squeeze

1. Stand upright with your feet shoulder-width apart.

2. Place your palms together in front of your chest with elbows bent at a 90-degree angle. Your hands should be at the level of your mid-chest in the "prayer" position.

3. While keeping your hands pressed together, squeeze your chest muscles to push your palms firmly against each other.

4. Hold the squeeze for 2 to 5 seconds, focusing on maintaining the contraction in your chest muscles.

5. Release the squeeze slightly, but keep your hands together.

6. Repeat the squeezing motion for the desired number of repetitions.

7. Perform multiple sets as required, resting between sets.

---