Hollow Back Press

Recommended external demonstration

Watch Hollow Back Press

Hollow Back Press Ups

Technique

How to perform Hollow Back Press

1. Choose the floor or a stable pair of low parallettes and establish a controlled handstand.
2. Keeping the legs together and body connected, bend your elbows as you move your shoulders forward of your hands.
3. Lower toward a horizontal bent-arm planche without resting your torso or legs on the ground.
4. Keep the shoulder blades actively supported and the trunk braced through the bottom position.
5. Press through the hands, straighten the elbows and bring the shoulders and hips back over the hands.
6. Finish in an actively supported handstand; do not hold the shoulders down as the arms reach overhead.
7. Repeat the controlled lowering and press, then leave the handstand through an exit you already control.

Programming relevance

Muscles involved

Primary targets: Anterior Deltoid, Triceps Lateral Head, Triceps Long Head, Triceps Medial Head, Pectoralis Major Sternocostal Head, Pectoralis Major Clavicular Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.