Technique
- Lie down on the ground, facing up, with the arms alongside your body.
- Tuck your knees close towards your chest.
- Push on your arms to lift your body up, hinging at the shoulders (which stay on the ground).
- Keep lifting up until your hips are above your shoulders, then slowly lower down to the starting position.
Form tips
- Do not roll yourself up: your whole back (except the shoulders) should lift straight off the ground at once, not section by section.
Muscles
Strength
Primary
- Rotator cuff
- Back
- Shoulders
- Triceps
- Abs
- Obliques
Secondary
- Forearms
- Pelvis
Individual muscles
Individual muscles
- Teres minor
- Teres major
- Posterior deltoid
- Middle trapezius
- Latissimus dorsi
- Rhomboid major
- Triceps brachii (long head)
- Triceps brachii (medial head)
- Triceps brachii (lateral head)
- Rectus abdominis
- External oblique
- Internal oblique
Equipment
Appears in
Calisthenics skills
Joint movements
Progressions
Pike candle flag
Intermediate
Regressions
Candle pose
Novice
View Similar Exercises
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Hand release pushup
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Internally rotated pushup
Novice
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