Maltese

Technique

How to perform Maltese

1. Grip the rings with a false grip and press into a straight-arm support with the rings turned out and elbows locked.
2. Lean your shoulders forward while simultaneously lowering your body until your arms extend straight out at hip level, keeping your wrists, elbows, shoulders, and torso in one horizontal plane.
3. Engage your core, glutes, and quads to maintain a rigid hollow body as the rings drift outward, ensuring your shoulders stay depressed and elbows fully locked.
4. Hold the Maltese position for the prescribed duration, breathing steadily and making micro-adjustments through fingertip pressure to stay level.
5. Return to the support hold by pressing the rings inward and lifting your torso under control, then lower to the floor to rest or repeat for the prescribed repetitions.

Recommended external demonstration

Watch Maltese

Programming relevance

Muscles involved

Primary targets: Anterior Deltoid, Pectoralis Major Sternocostal Head, Serratus Anterior, Pectoralis Major Clavicular Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.