Chest · Bodyweight
Elbow Prayer Push Circle Draw
How to do the elbow prayer push circle draw, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Press your palms together in a prayer position at chest height and push them firmly into each other. Keeping the squeeze, draw slow controlled circles with the pressed hands, reversing direction halfway through.
- 1Feel your inner chest stay contracted as you circle
- 2Keep firm inward pressure between the palms the whole time
- 3Feel the chest controlling the circle path
Common mistakes
- Don't lose the press as the hands move
- Avoid letting the shoulders creep up toward the ears
- Don't make the circles so big you lose tension
Muscles worked
The elbow prayer push circle draw mainly works the mid chest, with the upper chest, front delts, internal rotators, and forearms assisting.
- Mid ChestPrimary
- Upper ChestSupport
- Front DeltsSupport
- Internal RotatorsSupport
- ForearmsSupport
- TricepsMinor
- Lower ChestMinor
- Upper TrapsMinor
- Upper AbsMinor
- Side DeltsMinor
Kovo programs the elbow prayer push circle draw for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.