Long front plank fly pushup

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Technique

1. With the flyer facing the base, set up a Low bird.
2. Once stable, both partners pick a side and the base walks the feet down the flyer’s body: one foot to the shin, the other to the top of the foot, then the first foot to the top of the other foot.
3. The base holds this position while the flyer bends the elbows, dropping only as low as is comfortable, then extends back up, 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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