Chest · Bodyweight
Sitting Prayer Chest Squeeze on a Chair
How to do the sitting prayer chest squeeze on a chair, 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
Sit tall on a chair holding an EZ bar with both hands in front of your chest. Press your hands inward against the bar and squeeze your chest hard, holding the contraction, then relax slightly and repeat the isometric squeezes.
- 1Feel your chest squeeze as you press your hands inward against the bar
- 2Keep your elbows up and shoulders down and back
- 3Hold the peak squeeze and stay tall through your spine
Common mistakes
- Don't shrug your shoulders up toward your ears
- Don't let your elbows drop and lose chest tension
- Don't hold your breath through the squeeze
Muscles worked
The sitting prayer chest squeeze on a chair mainly works the mid chest, with the upper chest, front delts, forearms, lower chest, and internal rotators assisting.
- Mid ChestPrimary
- Upper ChestSupport
- Front DeltsSupport
- ForearmsSupport
- Lower ChestSupport
- Internal RotatorsSupport
- BicepsMinor
- TricepsMinor
- Upper TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
Kovo programs the sitting prayer chest squeeze on a chair 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.