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Technique

  1. The base lies on their back, raising both arms and legs straight up.
  2. The fly positions themselves horizontally above the base, resting their hands on the base’s hands and their feet on the base’s feet.
  3. Maintain this isometric plank position for the allotted time.

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Form tips

  • Both partners must engage their core to prevent the hips from sagging.
  • Keep the arms fully locked out.

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Muscles

Strength

Primary

  • Abs
  • Obliques
  • Serratus anterior

Secondary

  • Pelvis
  • Chest
  • Rectus abdominis
  • External oblique
  • Internal oblique
  • Serratus anterior

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Equipment

Exercise Partner
Exercise Partner

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Appears in

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