Criss Cross Arms Prayer Push
Criss Cross Arms Prayer Push Exercise Description
The Criss Cross Arms Prayer Push is a bodyweight chest exercise that emphasizes horizontal adduction by pressing the forearms and palms together in front of the sternum. It primarily targets the pectoralis major while the anterior deltoids and triceps assist, and the scapular stabilizers maintain shoulder position. The crossed-forearm setup increases contact area from wrist to elbow, encouraging even pressure and reducing excessive stress at the wrists. Performed with a tall, neutral posture, it builds awareness of shoulder depression and a stacked ribcage over pelvis—key elements for efficient pressing mechanics. Keep the movement controlled and the pressure consistent to focus tension where you want it: across the chest.
- Muscle Groups: Chest, Pecs
- Target Muscles: Pectoralis Major - Sternal Head
- Assisting Muscles: Deltoid - Anterior, Triceps Brachii - Lateral Head
- Stabilizing Muscles: Rhomboid Major, Serratus Anterior, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- 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: Horizontal
- Muscle Position: Anterior
- Gender: Female
How To Do The Criss Cross Arms Prayer Push Exercise
‘- Stand tall, feet hip-width, ribs stacked over pelvis, gaze forward.
– Raise arms to chest height and cross forearms to form an “X.”
– Bring palms and the length of the forearms together; keep wrists neutral (no bending).
– Set shoulders down and slightly back; avoid shrugging.
– Bend elbows roughly 90 degrees and align elbows in line with, or slightly below, shoulder level.
– Press forearms and palms firmly together to create inward tension through the chest.
– Maintaining even pressure and a neutral spine, push the “X” slightly forward at chest height, then draw it back toward the sternum under control.
– Keep ribs down, neck long, and elbows level—no flaring or arching.
– Breathe steadily; do not hold your breath.
– Release tension smoothly and reset posture before the next repetition.
Criss Cross Arms Prayer Push Tips
‘- Stand tall with feet about hip-width and ribs stacked directly over your pelvis.
– Raise your arms to chest height before crossing the forearms into a clear “X.”
– Press the palms and full length of the forearms together, from wrists to elbows, to create even contact and pressure.
– Keep wrists neutral (not bent) as you press the forearms and palms together.
– Set the shoulders down and slightly back; avoid shrugging to maintain shoulder depression.
– Bend elbows to roughly 90 degrees and keep them in line with, or slightly below, shoulder level.
– Maintain even inward pressure and a neutral spine as you gently push the “X” forward and draw it back under control.
– Keep ribs down, neck long, and elbows level so they don’t flare or drift as you move.
– Breathe steadily throughout the movement and avoid holding your breath.
– Release the tension smoothly at the end of each rep and fully reset your posture before starting the next.
Criss Cross Arms Prayer Push Beginner Introduction
The Criss Cross Arms Prayer Push is a bodyweight chest move built around pressing the inner arms together in front of the body. The forearms cross to form an “X,” so the contact runs from wrist toward the elbow, spreading the effort through a larger surface instead of loading one small point at the wrist. As the arms glide slightly forward and back at chest level, the chest muscles handle most of the work, with help from the front of the shoulders and the back of the upper arms. Muscles around the shoulder blades contribute by holding the shoulder joint steady.
This exercise highlights smooth, deliberate motion and even pressure from both sides, rather than big ranges of movement. A tall, organized posture with the spine aligned over the hips and the shoulders set down is central to the pattern, building awareness of how the upper body stacks when pressing. Calm, regular breathing and controlled force through the arms create a focused contraction across the chest while reinforcing clean, efficient pressing mechanics.