Full Maltese
Full Maltese Exercise Description
The Full Maltese on rings is an advanced straight‑arm strength hold with the body kept horizontal while the arms extend out to the sides and the elbows remain locked. It emphasizes the chest (pectoralis major), anterior shoulders (deltoids), triceps for elbow lockout, and the scapular stabilizers (serratus anterior and lower trapezius), with strong whole‑core bracing to maintain a rigid “hollow” body line. The objective is shoulder girdle stability and total‑body tension rather than movement through range. Because straight‑arm loading on unstable rings is highly demanding, this element is appropriate only for athletes with developed ring control and specific preparation. Perform it on properly set rings with straps even in length and a safe training area. Key technical points include depressed and slightly protracted scapulae, neutral head and neck, and a light posterior pelvic tilt to prevent lumbar extension.
- Muscle Groups: Chest, Pecs
- Target Muscles: Pectoralis Major - Sternal Head
- Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Clavicular Head
- Stabilizing Muscles: Rectus Abdominis, Serratus Anterior, Transversus Abdominis, Trapezius - Lower Fibers, Triceps Brachii - Lateral Head
- Body Area: Upper Body
- Body Parts: Chest
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Stretching
- Functional Grouping: Horizontal Shoulder Adduction
- Joint Involvement: Multi-joint
- Muscle Location: Mid Chest
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Male
How To Do The Full Maltese Exercise
‘- Set rings to a height that allows a clear horizontal body without ground contact.
– Start in a solid ring support: arms straight, shoulders depressed, rings turned out slightly, wrists neutral.
– Brace the trunk in a hollow position: ribs down, glutes gently engaged, posterior pelvic tilt.
– Create outward rotational tension on the rings to help maintain straight elbows.
– Lean the shoulders forward as you simultaneously slide the rings outward from your sides.
– Keep elbows fully extended; avoid any bend at the elbow throughout.
– Depress and slightly protract the scapulae; do not shrug or let the shoulders roll forward excessively.
– Continue leaning until your body is parallel to the floor in a straight line head‑to‑heels.
– Keep hips level and avoid lumbar arching; maintain a neutral gaze (down).
– Breathe steadily; do not brace by breath‑holding.
– To exit, reverse the lean, bring the rings back toward the torso, and return to vertical support under control.
– Stop the attempt if elbows unlock, hips drop, or ring control is lost.
Full Maltese Tips
‘- Set the rings to a height and strap length that allow a fully horizontal body without touching the ground.
– Begin from a solid ring support with straight arms, depressed shoulders, slight ring turnout, and neutral wrists.
– Brace into a hollow body by bringing the ribs down, gently engaging the glutes, and using a light posterior pelvic tilt.
– Create outward rotational tension on the rings to help maintain fully locked elbows.
– Lean the shoulders forward as you slide the rings outward from your sides to enter the horizontal position.
– Keep the elbows fully extended at all times; end the attempt if they begin to bend.
– Depress and slightly protract the scapulae, avoiding shrugging or excessive forward shoulder roll.
– Maintain a straight line from head to heels with hips level, neutral gaze down, and no lumbar arching.
– Breathe steadily throughout the hold rather than bracing by holding your breath.
– To exit, reverse the lean, bring the rings back toward the torso, and return to vertical support under control, stopping if ring control is lost.
Full Maltese Beginner Introduction
The Full Maltese on rings is an elite gymnastics strength position where the body hovers in a flat, plank‑like line while the arms stay straight and stretched wide on the rings. This static hold challenges the chest, front of the shoulders, triceps, and the muscles around the shoulder blades, all supported by strong engagement through the abs and entire mid‑section. Instead of moving up and down, the emphasis stays on creating powerful, full‑body tension and solid shoulder support while the rings remain unstable beneath the hands.
As a high‑level ring element, it suits athletes who already possess refined control on rings and specific straight‑arm preparation. The rings hang at a height that allows the athlete to achieve a fully extended horizontal posture without touching the floor, with matched strap length and a clear training space. Throughout the position, the shoulders sit low rather than shrugged, the head and neck rest in line with the body, the hips stay in one level line with the legs, and breathing remains steady so the hold is supported by controlled bracing rather than breath‑holding.