Seated palm press: how to do it
Press your palms together in front of your chest, as if you could squeeze the air between them. A gentle strength move for the chest and the backs of your shoulders. Works: shoulders and upper back.
How to do it
- Sit tall, feet flat. Bring your palms together in front of your chest, elbows out to the sides.
- Breathe out and press your palms together with medium effort, like 5 out of 10.
- Hold for 3 counts. Keep breathing.
- Breathe in and release.
- Do 8 presses.
As you go
- Breathe out on the press; do not hold your breath.
- Keep your shoulders low, away from your ears.
- Keep your elbows level with your hands.
What it works
- Works
- shoulders and upper back
- Position
- Seated on a chair
- Have nearby
- a sturdy chair
- Effort
- Moderate
An easier and a harder version
Press more softly and hold for 2 counts.
Hold for 5 counts, or do 12 presses. Or press with your hands out in front, at chest height.
Take care
- Shoulders: lower your elbows if they feel pinchy.
- Neck: keep your chin level and your jaw loose.
Where it is in the plans
In our chair plan: 1 of 28 days, first on day 19, Upper back.
The plan's note that day: Medium effort, about 5 out of 10. Hold for 3 counts.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Chair plan | 1 of 28 days: 19 | Day 19, week 3: Upper back | 2 min 30 s |
| Chair plan, round 2 | 2 of 28 days: 2 and 9 | Day 2, week 1: Upper back | 1 min 55 s |
In the plan, this move plays as a looping video with a spoken cue.
Seated palm press: day 19 of a 28-day chair plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Activities that strengthen muscles: at least 2 days a week.
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.