Maltese Proggression?

[Robert Charlton]

does anyone know a proggression for the maltese ?

[Gregor]

Read this!

http://www.usa-gymnastics.org/home/publ ... ure.06.pdf

If you want to proceed on a maltese, then you already should have impresive strength. Do you?

Are you doing an iron cross? If not you are probably not prepaired for maltese training on a still rings.

But if you are ready, then create a training for maltese and I will help you to correct it.

[John Sapinoso]

to start here's some exercises:

on rings: just like bulgarian dips are important for building the equivalent bent arm strength in the iron cross position, it's also important to build sufficient bent arm equivalent strength in the maltese position

you can do pseudo maltese holds (use the tuck > full lay position progression) and pseudo maltese pushups (see BTGB)

i've also used ab straps as an attachment on my rings to support my forearms for static malteses

on p-bars: turn one side all the way in, turn one side all the way out. rest your shoulders on the narrow end and hands on the bars. you can do statics or presses. as you improve you can put less of your arm on the bar untill eventually you are holding only by your hands.

weights: gregor has mentioned doing statics and reps lying down on a bench, i personally do not do this exercise anymore.

spot: spotting ,be it self bungees pulleys or parter, spotting is always an efficient way to do an exercise if a method is available. it's my personal preference to not use the above spotting methods, but i'd suggest you use them.

anyone care to add more?

as for a program, i'd love to hear someone's thoughts on that.

[Blairbob]

That P-bar drill is very similar to the one I talked about with gymnastics blocks that you angle to make a wedge.

Cross Fly's on a set of low rings. Very basic progression to get started.

Harness or hand spotting are pretty much the way to go.

I have heard you can work maltese in ring trainers.

[Wangtang6911]

For me, what worked best was just doing the thing where you lay facing up on a bench and just mimicking the maltese position with weights.

Also, if you have a set of low rings, you can set your feet on a block and have someone spot your shoulders while you lower into a maltese and press back up!

Aside from that, working any kind strength involving your shoulders, biceps, lats, and chest will help!