What is Human Flag Push-Out?

The Human Flag Push-Out is a hard calisthenics move where you press into a vertical support with one hand while pulling with the other to hold your body at an angle. It primarily targets the core, shoulders, triceps, and back while demanding strong grip, scapular control, and full-body tension.

How to Do Human Flag Push-Out

  1. Set up grip: Stand beside a pull-up bar with vertical support; top hand grips overhead bar, bottom hand presses the vertical pole at shoulder height.
  2. Engage shoulders: Keep both arms straight, retract scapula, engage lats and shoulders; create tension before attempting to lift your legs.
  3. Lift legs upward: Brace core and slowly raise feet, keeping body straight and angled about 45 degrees to the floor; avoid hip sagging.
  4. Press and pull: Push firmly into the vertical support with the lower hand while pulling through the top arm to hold position steadily.
  5. Exit safely: Lower legs with control, release the top grip after setting feet down; rest between attempts and avoid rapid drops.

Muscle Groups

Triceps, Core, Shoulders, Trapezius, Forearm, Back

Description

In order to perform human flag push-out, you will need a pull-up bar with a vertical support. Using your one hand, grab the overhead bar while pressing into the vertical pole with opposite hand to press the vertical pole that supports the bar.

Be sure to keep both arms straight with your lats and shoulders engaged.

Raise your feet as you press into the support bar with your bottom hand, while pulling from your upper arm.

Avoid bending your elbows when you stretch your whole body while standing at an angle of about 45 degrees to the floor.

Movement Group

Push

Required Equipment

Pull-Up Bar

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Human Flag Push-Out?

This move builds unilateral shoulder and triceps strength, intense core stability, improved grip, and scapular control. It transfers to better body tension and advanced calisthenics skills when practiced progressively and safely.

What common mistakes should I avoid when performing it?

Common mistakes include bending the elbows, relaxing scapulae, rushing the leg lift, incorrect hand placement, and poor core tension. These increase injury risk and reduce leverage—focus on straight arms, scapular engagement, slow reps, and controlled breathing.

How can I progress to the Human Flag Push-Out or find easier alternatives?

Progress with assisted holds, band-supported push-outs, side lever and single-arm hangs, and eccentric (lowering) reps. Prioritize core, shoulder, and grip strength training; aim for controlled holds before attempting full push-outs.