Support Press

Intermediate Difficulty

Isometric Exercise

Muscles Involved

Exercise Performance

The support press is a preliminary exercise for the press flag. It will allow gaining upper body strength before attempting the basic press hang, which is the foundation of all press flag training. For this exercise, you’ll need a high horizontal bar bordered by walls or any kind of vertical supports; the overhead bar used for pullups is a good option. Hang next to the wall using an overhand grip. Take one hand (the hand nearest the vertical surface) away from the bar and place it flat on the vertical surface. Extend that arm until it is locked straight, and your body is pushed outwards. Keep your body aligned, and breathe normally.