Long front plank base pushup

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Technique

1. Start in an L-base, with the flyer facing the base, and set up a Low bird.
2. Once stable, both partners pick a side and the base moves that foot to the flyer’s shin, then moves the opposite foot to the top of the flyer’s foot, and finally the first foot from the shin to the top of the other foot.
3. The flyer holds a high Plank while the base bends the elbows to bring the flyer closer, then extends the arms again, creating a Pushup.

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Form tips

• When moving the base’s feet down the flyer’s body, communicate which side is moving; the flyer shifts weight to the opposite side so the base can move that foot freely.
• The base keeps the arms straight in front of the chest and avoids pulling on the flyer’s arms. Think Joint stacking of the arms.
• The flyer avoids arching the back and keeps the Core engaged.

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Muscles

Strength

Primary

• Shoulders
• Chest
• Triceps

Secondary

• Biceps
• Forearms
• Abs
• Obliques
• Serratus anterior
• Pelvis

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Equipment

Exercise Partner

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Appears in

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