The full maltese is an advanced bodyweight exercise that primarily targets the abs, with significant involvement of the shoulders and chest. It requires a high degree of core strength, balance, and body control, making it a challenging movement for most practitioners.
Also Works
ShouldersChest
How to Perform
1
Start by standing with your feet shoulder-width apart and your arms extended straight out to the sides.
2
Slowly lean forward, keeping your arms straight, until your upper body is parallel to the ground.
3
Engage your core and hold this position for a few seconds.
4
Return to the starting position by pushing through your feet and standing back up.
5
Repeat for the desired number of repetitions.
Pro Tips
•The Full Maltese requires years of dedicated ring training, so be patient with progressions and protect your joints.
•Maintain maximum body tension from head to toe, squeezing every muscle to create a rigid plank position.
•Train ring-specific straight-arm pressing strength with movements like maltese leans and ring planche work.
Common Mistakes
•Rushing the progression and attempting the Full Maltese before mastering the Straddle Maltese for 5+ seconds.
•Training this skill when fatigued, which massively increases the risk of a catastrophic shoulder injury.
•Neglecting balanced shoulder training, leading to overdeveloped anterior delts and weak posterior stabilizers.