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Technique

  1. The base lies face up and the flyer places their hands on the base’s ankles.
  2. The base grips the flyer’s ankles, so both partners hold a mirrored plank facing each other.
  3. Both partners bend the elbows at the same time to create a double Pushup.
  4. To exit, reverse the entry with control.

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Form tips

  • Both partners maintain a Hollow body.

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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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Progressions

e0l8

Hand to hand pushup

Intermediate
e0m5

High double pushup

Intermediate
e0es

High-five pushup

Novice
e0mg

Pyramid pushup

Novice
e0m3

Double-plank flyer push-up

Novice
e0ma

Wheelbarrow pushup

Novice
e0m4

Double plank base pushup

Novice
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