Standing Double Arm Crossover And Double Prayer Push
Standing Double Arm Crossover And Double Prayer Push Exercise Description
The Standing Double Arm Crossover and Double Prayer Push is a bodyweight chest exercise that combines sustained palm pressure (“prayer push”) with a controlled crossover reach in front of the body. It targets the pectoralis major through shoulder horizontal adduction, with assistance from the anterior deltoid. The serratus anterior contributes during the forward reach via scapular protraction, while the rotator cuff stabilizes the glenohumeral joint throughout. Performed standing, it emphasizes posture and shoulder control without external load. Expect a strong midline chest contraction as you press your palms together and maintain tension while the hands travel forward and briefly cross at the wrists. The movement reinforces neutral spine alignment, scapular depression, and smooth scapulothoracic motion as you reach and return under control.
- Muscle Groups: Chest, Pecs
- Target Muscles: Pectoralis Major - Sternal Head
- Assisting Muscles: Deltoid - Anterior
- Stabilizing Muscles: Infraspinatus, Subscapularis, Supraspinatus, Teres Minor, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Chest
- Body Surface: Front
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Horizontal Shoulder Adduction
- Joint Involvement: Multi-joint
- Muscle Location: Mid Chest
- Movement Direction: Horizontal
- Muscle Position: Anterior
- Gender: Female
How To Do The Standing Double Arm Crossover And Double Prayer Push Exercise
‘- Stand tall with feet hip-width, knees softly unlocked, rib cage stacked over pelvis, and spine neutral.
– Draw shoulders down and slightly back; keep neck relaxed.
– Place palms together at the sternum (fingers up), wrists neutral, elbows out roughly at chest height.
– Press palms firmly together to create chest tension; keep a slight bend in the elbows.
– Maintaining that pressure, slide the hands straight forward to shoulder height; allow gentle scapular protraction at full reach without shrugging.
– Execute the crossover by gliding one forearm/hand to pass over the other at midline; keep wrist alignment and palm pressure.
– Return to the center, then to the chest, guiding the shoulder blades toward retraction without overarching the low back.
– Repeat the forward reach and crossover, alternating which arm crosses on top each time while maintaining even pressure and controlled tempo.
– Keep ribs down, avoid flaring, and prevent elbow lockout at any point.
– Breathe steadily—exhale during the forward press and crossover, inhale on the return.
Standing Double Arm Crossover And Double Prayer Push Tips
‘- Stand tall with feet hip-width, knees softly unlocked, keeping your rib cage stacked over your pelvis to maintain a neutral spine.
– Draw your shoulders down and slightly back at the start to establish scapular depression while keeping your neck relaxed.
– Press your palms firmly together at the sternum with fingers up and wrists neutral to create and maintain chest tension.
– Keep a slight bend in your elbows the entire time and avoid locking them out during the reach or crossover.
– As you slide your hands straight forward to shoulder height, maintain palm pressure and allow gentle scapular protraction without shrugging.
– During the crossover, glide one forearm and hand over the other at midline, keeping wrist alignment and consistent palm pressure.
– When returning, come back to center and then to the chest, guiding the shoulder blades toward retraction without overarching your low back.
– Keep your ribs down and avoid flaring as you reach and return.
– Alternate which arm crosses on top each time, maintaining even pressure and a controlled tempo.
– Breathe steadily—exhale on the forward press and crossover, inhale on the return.
Standing Double Arm Crossover And Double Prayer Push Beginner Introduction
The Standing Double Arm Crossover and Double Prayer Push is a standing, bodyweight chest move that centers on steady palm pressure and a calm, controlled reach. With the hands pressed together in front of the chest and then guided forward, the middle chest works hard as the arms move out in front of the body and briefly cross at the wrists. The front of the shoulders assists, while the small muscles around the shoulder joint and along the rib cage contribute to a smooth, supported motion.
Because it is performed upright without added load, this exercise highlights alignment, balance, and shoulder awareness rather than brute strength. The position encourages an organized stance, a long, natural spine, and relaxed neck as the shoulder blades glide forward and back in a fluid pattern. The steady squeezing of the hands throughout the crossover helps build a strong mind–muscle connection in the chest while promoting controlled movement around the shoulders and upper torso.