push pattern · low impact
Standing palm press
Chest · Shoulders · Triceps
Equipmentnone · chair
Positionstanding
Spacesmall
Levelbeginner · returning · intermediate
Set up and move
- Stand or sit tall and bring your palms together in front of your chest.
- Press the palms into each other for a steady five-count without holding your breath.
- Ease the pressure, reset your shoulders, and repeat.
Three useful cues
- Shoulders stay easy
- Press evenly
- Breathe continuously
Breathing: Keep breathing continuously. Exhale through the main effort of strength movements; for mobility, use slow, easy breaths and never force the range.
Common misses
- Shrugging toward the ears
- Holding the breath
Make it easier
Reduce the demand.
Use a gentle press for three seconds at a time.
Make it harder
Add one challenge.
Press more firmly or extend the hands slightly forward while keeping the shoulders comfortable.
When to choose something else
A variation is not a test of toughness.
Skip this movement if it causes sharp pain, dizziness, or symptoms that feel unusual for you. Movement pages provide general technique education and do not determine whether an exercise is appropriate for an injury or health condition.