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.
Quick Facts
How to Do Full Maltese
Follow these step-by-step instructions to perform Full Maltese with proper form and technique.
- Start by standing with your feet shoulder-width apart and your arms extended straight out to the sides.
- Slowly lean forward, keeping your arms straight, until your upper body is parallel to the ground.
- Engage your core and hold this position for a few seconds.
- Return to the starting position by pushing through your feet and standing back up.
- Repeat for the desired number of repetitions.
Muscles Worked
Understanding which muscles Full Maltese targets helps you integrate it effectively into your training program.
Target Muscles
These are the main muscles responsible for performing the movement and receive the greatest training stimulus.
Secondary Muscles
These muscles assist in the movement and receive secondary training benefits.
Benefits of Full Maltese
Incorporating Full Maltese into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.
- Abs Development: Full Maltese directly targets and strengthens the Abs, promoting muscle growth and improved functional strength.
- Secondary Muscle Engagement: This exercise also works the Shoulders and Chest, providing additional training stimulus without extra exercises.
- Convenience and Accessibility: This exercise requires no equipment, making it perfect for home workouts, travel, or when gym access is limited.
- Functional Strength: Strength exercises like Full Maltese build real-world strength that transfers to daily activities and athletic performance.
- Advanced Training Stimulus: This challenging exercise provides the intensity needed for experienced athletes to continue making progress.
Safety Tips and Precautions
Performing Full Maltese safely is essential for preventing injuries and ensuring long-term progress.
- Warm Up Properly: Before performing Full Maltese, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Abs and surrounding muscles.
- Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
- Progress Gradually: Master easier progressions before attempting advanced variations. Ensure your supporting surface is stable.
- Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
- Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
- Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
- Allow Adequate Recovery: The Abs typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.
Tracking Your Progress
To make consistent gains with Full Maltese, track these metrics during your workouts:
Track the number of sets you complete. Most training programs recommend 3-5 sets per exercise.
Record your repetitions per set. Adjust rep ranges based on your goals: 1-5 for strength, 6-12 for hypertrophy, 12+ for endurance.