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Hollow Back Press

The Hollow Back Press is one of the major disciplines in building the gymnastic body. It requires body awareness, handstand control, bodyweight pressing strength through a dynamic range of motion, shoulder mobility, a solid body line, among other things. GymFit's Foundation curriculum will help an athlete build up to this impressive feat of upper body strength.

  • Type Of Exercise: Strength
  • Muscles: Shoulders, Chest, Triceps
  • Difficulty: Advanced
  • Equipment: Parallettes or Body Only

Hollow Back Press

  1. Begin in a handstand with proper body alignment.
  2. Press your shoulders in front of your hands as you lower down to a bent arm planche.
  3. To achieve a proper bent arm planche, you must maintain strong scapular protraction and depression while leaning your shoulders far in front of your hands.
  4. Press back up to handstand with control and repeat for reps.
  • Exercise: Tuck Planche Push-Up
  • Type of Exercise: Strength
  • Muscles: Chest, Triceps, Shoulders
  • Difficulty: Advanced
  • Equipment: Body Only
  • Exercise: Handstand Chest Roll
  • Type of Exercise: Strength
  • Muscles: Chest, Triceps, Shoulders
  • Difficulty: Advanced
  • Equipment: Body Only