Chest · Bodyweight
Prayer Push
How to do the prayer push, 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
Stand in a staggered stance and press your palms together hard in front of your chest like a prayer. Push the hands into each other as forcefully as you can, hold the squeeze, then relax and repeat.
- 1Drive both palms into each other and feel your chest and front delts
- 2contract
- 3Brace your core and keep your shoulders down and away from your ears
- 4Hold each press with maximum tension before relaxing
Common mistakes
- Do not shrug your shoulders up toward your ears
- Do not hold your breath; keep breathing through each squeeze
- Do not let your wrists collapse; keep forearms aligned
Muscles worked
The prayer push mainly works the mid chest, with the upper chest, front delts, triceps, forearms, lower chest, and internal rotators assisting.
- Mid ChestPrimary
- Upper ChestSupport
- Front DeltsSupport
- TricepsSupport
- ForearmsSupport
- Lower ChestSupport
- Internal RotatorsSupport
- Upper AbsMinor
- Lower AbsMinor
Kovo programs the prayer push 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.