Standing Double Prayer Push
Tone arms & improve posture with the Standing Double Prayer Push! A simple exercise you can do anywhere, anytime to build strength.
Muscle Groups
Primary
Secondary
Instructions
Standing Double Prayer Push
1. Starting Position:
- Stand up tall with your feet hip-width apart.
- Keep your core engaged and shoulders relaxed.
2. Hand Positioning:
- Bring your hands together in front of your chest in a prayer position with your palms pressed together.
- Your thumbs should be resting against your sternum.
3. Arm Movement:
- While keeping your hands in prayer, raise your arms above your head, ensuring your palms remain pressed together.
- Keep your elbows slightly bent and shoulders down, away from your ears.
4. Body Alignment:
- As you lift your arms, engage your core and maintain a straight posture.
- Your gaze should be forward.
5. Return to Start:
- Slowly lower your arms back to the starting prayer position in front of your chest.
- Focus on controlled movements to engage your muscles effectively.
6. Repetitions:
- Aim for 10 to 15 repetitions, maintaining good form throughout.
7. Breathing:
- Inhale as you lift your arms, and exhale as you lower them back to the starting position.
Tips:
- Keep your movements slow and controlled.
- If you feel any strain in your shoulders or back, reduce the range of motion or give yourself a break.