Support Press

Technique

How to perform Support Press

1. Grab the horizontal bar with your top hand in an overhand grip at head height.
2. Place your bottom hand low on the vertical pole with fingers pointing down and elbow locked.
3. Engage your core and glutes, pressing down on the bar and pushing away from the pole to lift your hips.
4. Lean your shoulders toward the bar and drive through both arms until your body reaches about a 45-degree angle, legs together and toes pointed.
5. Pause briefly while maintaining straight elbows and full-body tension.
6. Lower your hips back toward the pole under control to return to the starting position and repeat for the recommended repetitions.

Recommended external demonstration

Watch Support Press

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, External Oblique, Internal Oblique, Medial Deltoid.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.