Hollow Back Press

Technique

How to perform Hollow Back Press

1. Place your hands shoulder-width apart on the floor with fingers spread and arms locked.
2. Lean your shoulders forward over your wrists while engaging your core and lightly bending your elbows to preload the press.
3. Shift your hips upward by pressing through your palms, lifting your feet without jumping and bringing your hips over your shoulders.
4. Straighten your elbows fully as you continue pressing until your legs float upward and together into a straight handstand.
5. Push your hips slightly forward and arch your upper back, allowing your legs to drift behind the vertical line to create the hollowback shape while keeping your shoulders depressed.
6. Hold the hollowback position for the prescribed time, then reverse the arch, re-stack your hips, and lower your feet back to the floor under control.

Recommended external demonstration

Watch Hollow Back Press

Programming relevance

Muscles involved

Primary targets: Anterior Deltoid, Medial Deltoid, Triceps Lateral Head, Triceps Long Head, Triceps Medial Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.