Standing Top Backhand Tap And Backhand Prayer Push
Standing Top Backhand Tap And Backhand Prayer Push Exercise Description
Standing Top Backhand Tap and Backhand Prayer Push is a bodyweight, chest-focused sequence that combines small dynamic taps with an isometric press. It trains horizontal adduction at the shoulder, emphasizing the pectoralis major with assistance from the anterior deltoids, while the serratus anterior and rotator cuff stabilize the scapulae and glenohumeral joint. You’ll work in a comfortable shoulder-height position, keeping the ribs stacked over the pelvis and the neck long to protect posture. The “top backhand tap” uses short, controlled contacts of the backs of the hands to cue midline control without shrugging. The “backhand prayer push” then adds sustained inward pressure between the backs of the hands to build steady tension through the chest. Expect a compact range of motion, even pressure through both hands, and steady breathing throughout. This variation is useful when you want chest engagement without equipment and with an emphasis on shoulder positioning and joint-friendly control.
- Muscle Groups: Chest, Pecs
- Target Muscles: Pectoralis Major - Sternal Head
- Assisting Muscles: Deltoid - Anterior
- Stabilizing Muscles: Infraspinatus, Serratus Anterior, Subscapularis, Supraspinatus, Teres Minor
- Body Area: Upper Body
- Body Parts: Chest
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Horizontal Shoulder Adduction
- Joint Involvement: Single-joint
- Muscle Location: Mid Chest
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Female
How To Do The Standing Top Backhand Tap And Backhand Prayer Push Exercise
‘- Stand tall, feet hip-width. Soften knees. Brace lightly and keep a neutral spine.
– Set shoulders: down and slightly back; avoid shrugging.
– Raise arms so upper arms are at or just below shoulder height. Bend elbows ~90 degrees.
– Rotate forearms so backs of the hands face each other; wrists straight, fingers relaxed.
– Top Backhand Tap: draw forearms together until backs of hands touch lightly at upper‑chest level; separate a few inches. Keep taps small and controlled.
– Maintain level elbows and neutral wrists. No arching, flaring, or jutting the head forward.
– Transition to Backhand Prayer Push: bring backs of hands together at sternum height, forearms horizontal.
– Press the backs of the hands together evenly. Create inward tension without holding your breath.
– Keep shoulders down, chest relaxed (no rib flare), and neck long. Feel the chest engage.
– Release tension gradually, lower arms, and reset posture as needed.
Standing Top Backhand Tap And Backhand Prayer Push Tips
‘- Stand tall with feet hip-width, knees softly bent, a light brace, and a neutral spine with ribs stacked over the pelvis.
– Set your shoulders down and slightly back before you start, and avoid shrugging throughout the sequence.
– Raise your arms so your upper arms are at or just below shoulder height, elbows bent about 90 degrees.
– Rotate your forearms so the backs of your hands face each other, keeping wrists straight and fingers relaxed.
– In the Top Backhand Tap, bring your forearms together until the backs of your hands touch lightly at upper-chest level, then separate only a few inches to keep taps small and controlled.
– Keep your elbows level and your wrists neutral; avoid arching your back, flaring your ribs, or jutting your head forward.
– For the Backhand Prayer Push, bring the backs of your hands together at sternum height with your forearms horizontal before you start pressing.
– Press the backs of your hands together evenly to create inward tension while maintaining steady breathing instead of holding your breath.
– Keep your shoulders down, chest relaxed (no rib flare), and neck long so you can feel the chest engage.
– When finished, release the tension gradually, lower your arms, and reset your posture as needed.
Standing Top Backhand Tap And Backhand Prayer Push Beginner Introduction
Standing Top Backhand Tap and Backhand Prayer Push is a simple, standing, bodyweight move that targets the chest while also involving the front shoulders and muscles around the shoulder blades. The arms stay around shoulder height with a comfortable bend at the elbows, so the effort centers on bringing the arms toward the midline rather than lifting heavy weight. This creates engagement through the chest in a compact, controlled range, with the torso stacked and the neck relaxed to support easy posture and breathing.
The pattern flows through two parts. In the first, the backs of the hands meet and separate in short, gentle contacts, encouraging precise arm path and even work on both sides. In the second, the backs of the hands stay together and a steady inward squeeze builds continuous tension across the front of the upper body. Because it relies purely on body position and muscle effort, this variation suits moments when equipment is not available and a calm, shoulder-friendly way to challenge the chest is preferred.