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Also known as: Decline human flag, Support press.

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Technique

  1. Start in Active Hang position, on a bar that has vertical support no further than arm’s length away
  2. Take one hand and place it on vertical support and straighten it out pushing your body away
  3. Hold position for time

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Form tips

  • Keep your body aligned. Progress by hanging closer to the vertical support
Logging: Work each side for the time indicated.
Risks
  • Make sure your grip is strong enough to hold more than your body weight and both the bar and vertical support can withstand the force applied

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Muscles

Strength

Primary

  • Back
  • Serratus anterior
  • Chest
  • Neck

Secondary

  • Shoulders
  • Obliques
  • Pelvis
  • Spine
  • Abs
  • Lower trapezius
  • Serratus anterior
  • Latissimus dorsi
  • Pectoralis minor
  • Upper trapezius
  • Levator scapulae

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Equipment

Pullup bar
Pullup bar

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Appears in

Calisthenics skills
Joint movements
Trunklateral flexion
Shoulderdepressionelevation
trains stretches

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Progressions

e02v

Decline human flag

Advanced
e04q

Hanging human flag

Intermediate
e05o

Inversion human flag

Intermediate
e01q

Assisted human flag

Advanced
e0cm

Tuck human flag

Advanced
e0co

Tuck Inversion human flag

Intermediate
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.