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Technique

  1. The base lies face up while the flyer stands at the base’s head, facing the base’s feet.
  2. The partners take a Hand-to-hand grip and the flyer walks the legs back into a Plank, weighting the base’s arms.
  3. The base bends the elbows to 90 degrees while the flyer holds their shape.
  4. To exit, the flyer walks forward until holding their own weight, then stands up.

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Form tips

  • The flyer stays in a Hollow body.
  • The base keeps the elbows in, using the biceps to bend the elbows and the chest to lift the flyer.
  • While moving, the flyer thinks about “rocking” on the feet so the knees and hips do not bend.

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Muscles

Strength

Primary

  • Shoulders
  • Chest
  • Triceps
  • Serratus anterior

Secondary

  • Biceps
  • Forearms
  • Abs
  • Obliques
  • Pelvis
  • Anterior deltoid
  • Pectoralis major (clavicular head)
  • Triceps brachii (long head)
  • Triceps brachii (medial head)
  • Triceps brachii (lateral head)
  • 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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Regressions

e0l9

Low double pushup

Novice
e0m5

High double pushup

Intermediate
e0m0

Long front plank fly pushup

Intermediate
e0m1

Long front plank base pushup

Intermediate
e0m3

Double-plank flyer push-up

Novice
e0mg

Pyramid pushup

Novice
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