Technique
- Lie supine on the ground, resting on your forearms, with your elbows right under your shoulders.
- Push on your forearms and lift your hips up.
- Hold the top position for time.
Form tips
- Aim to have a 90 degree angle at the shoulders and at the elbows.
- Do not crane your neck forward: keep your head neutral.
Muscles
Strength
Primary
- Back
- Rotator cuff
- Shoulders
- Triceps
Secondary
- Spine
- Glutes
- Hamstrings
- Hip adductors
Flexibility
Primary
- Shoulders
- Chest
Secondary
- Biceps
Individual muscles
Individual muscles
- Rhomboid major
- Middle trapezius
- Lower trapezius
- Teres minor
- Teres major
- Posterior deltoid
- Latissimus dorsi
- Triceps brachii (long head)
- Spinalis thoracis
- Longissimus thoracis
- Iliocostalis
- Gluteus maximus
- Semitendinosus
- Semimembranosus
- Biceps femoris (long)
Equipment
Appears in
Flexibility
Joint movements
trains stretches
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