Muscle groupsLatissimus, Trapezius, Shoulders, Core, Chest, Triceps, Back
DescriptionPosition the bars slightly wider than your shoulders. Position your legs as wide as possible, assume posterior pelvic tilt by compressing your core (rib cage to hips) and squeezing your glutes inwards. Lock out your arms, elbow creases facing forward.
Depress & fully protract your shoulders. Tighten your pecs to reinforce the protraction.
Maintaining total body tension, proceed to load your delts by leaning forwards. Ensure that your core is fully compressed & glutes are tight as you continue leaning forward until you begin to lift, aiming to get your body as parallel to the floor as possible.
Avoid allowing your scapula, pecs, core, glutes or quads loosening at any point. If this exercise is too difficult to hold for 3-5s with correct form, consider regressing to Straddle pike planche, flying frog or tuck planche.
Progressions And Regressions