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Technique

  1. The base starts in a high Plank while the flyer sets up on top, hands on the base’s ankles and feet flexed to hook around the base’s Trapezius, forming a Double plank.
  2. The base performs a Pushup while the flyer stays in a high plank.
  3. To exit, reverse the entry with control.

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Form tips

  • Both partners maintain a Hollow body.

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Muscles

Strength

Primary

  • Shoulders
  • Chest
  • Triceps

Secondary

  • Biceps
  • Forearms
  • Abs
  • Obliques
  • Serratus anterior
  • Pelvis
  • Anterior deltoid
  • Pectoralis major (clavicular head)
  • Triceps brachii (long head)
  • Triceps brachii (medial head)
  • Triceps brachii (lateral head)
  • Rectus abdominis
  • External oblique
  • Internal oblique
  • Serratus anterior

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Equipment

Exercise Partner
Exercise Partner

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Appears in

Other disciplines
Joint movements
Elbowextension
Shoulderflexion forward
trains stretches
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Pyramid pushup

Novice
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Double-plank flyer push-up

Novice
e0m0

Long front plank fly pushup

Intermediate
e0m5

High double pushup

Intermediate
e0m1

Long front plank base pushup

Intermediate
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