Maltese

Recommended external demonstration

Watch Maltese

Maltese on Rings

Technique

How to perform Maltese

1. Establish a secure straight-arm support on the rings with the feet clear of the floor.
2. Lean forward and lower the straight body as you let the hands move outward and back beside you.
3. Bring the torso and legs near horizontal, with the straight arms spread diagonally alongside the body at about ring height.
4. Maintain elbow extension and shoulder-girdle support while holding the hips and knees straight.
5. Hold without resting against the straps or changing the body line to stay up.
6. Leave the hold under control and re-establish a stable support or hang before releasing the rings.

Programming relevance

Muscles involved

Primary targets: Anterior Deltoid, Pectoralis Major Sternocostal Head, Pectoralis Major Clavicular Head, Biceps Brachii Long Head, Biceps Brachii Short Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.