Slider Push-Up Flye

GymDaze demonstration

Watch Slider Push-Up Flye

Technique

How to perform Slider Push-Up Flye

1. Place one exercise slider under each hand on a compatible surface and begin in a high plank with your hands beneath your shoulders and your feet on your toes.
2. Brace your abdomen and glutes so your head, torso and legs move together. Keep your chest and pelvis facing the floor.
3. Lower your body straight down as one hand slides outward to the side with that elbow straight. Keep the opposite hand in place under your body and bend that elbow as in a normal push-up.
4. Keep your torso centered rather than shifting sideways toward the bent arm. Stop the descent before you lose shoulder or trunk control.
5. Press through the stationary hand while drawing the sliding hand back beneath its shoulder, raising your body straight up. Keep the sliding arm straight throughout the return.
6. Complete the repetitions with one arm sliding, then switch sides. Use a shorter outward slide or support yourself on your knees to reduce the difficulty.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Pectoralis Major Clavicular Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.