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It’s not just a big chest that you want. If you’re like most guys, you also want a full chest, one that has width, but also size near the sternum, filling out button-downs thickly and with impact.

So you do bench presses and maybe chest flies, too. But if you still can’t get the chest you want, you may need another move, like the two-way plate prayer press from Men’s Health fitness director Ebenezer Samuel, C.S.C.S. “The key to your inner chest is creating a strong squeeze,” says Samuel. “Presses can do that sometimes, but flies, especially with dumbbells can be overrated in this regard. With the plate prayer press, we’re focusing all of our energy on constantly squeezing the plates together as we move, the perfect level of shoulder adduction to really grow that inner chest.”

You’ll need a pair of plates to do this move, and they shouldn’t be heavy, because the move doesn’t rely on resistance, says Samuel. Two 5-pound plates or two 10-pound plates is all you need to start carving your inner chest the way you want.

The key to the prayer press, says Samuel, is the effort you put into it squeezing. “Our goal here is to force your hands to keep pressing into each other,” he says. “To get the most out of this, you need to not let up, not let those plates slip apart from each other even an inch.”

Use the prayer press as a chest-day finisher, says Samuel. “You can’t use it as your main exercise because we aren’t using enough load, but it’s a perfect way to finish out a chest workout.

For more tips and routines from Samuel, check out our full slate of Eb and Swole workouts. If you want to try an even more dedicated routine, consider Eb’s New Rules of Muscle program.

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