Maltese progression: every step to a full maltese

Stop guessing which step comes next. See every move, how long to hold it, and when you are ready to move up.

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The steps, from easiest to hardest

1
Wide frog stand
10 s
Wide hands from the very first day.
2
Wide planche lean
8 s
Lean as far forward as you can with your hands wide, and keep the lean.
3
Wide tuck planche
5 s
Tuck with the hands far apart.
4
Wide tuck into wide lean drop set
8 s
5
Wide advanced tuck
5 s
Keep your elbows locked and slightly hyperextended, or the rep does not count.
6
Wide advanced tuck into wide tuck
5 s
7
Extreme maltese lean
8 s
Lean as far forward as your wrists allow and stop before they hurt.
8
Straddle maltese
3 s
Free.
9
Full maltese
2 s
Keep your whole body horizontal, arms wide and locked, for the full hold.
10
Maltese press
4 reps
Lower yourself into the maltese, then press back out to the start.
11
Heavy band isometric overload
2 s
Use strong bands and long holds to build tendon strength.
Full maltese push-ups
4 reps
The last movement in the tree.

How to know you are ready for the next step

Hold the target time or reps with clean form before you try the next step.
Your arms stay locked and your body stays level for the whole hold.
You feel fine the next day, with no sharp pain in your wrists or shoulders.

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Find out which step you are on

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How to train it

Train the maltese progression two or three times a week. On the days between, do easier pushing and pulling work, like push-ups and rows, so your wrists and shoulders recover.

Use the target on each step as your green light. If you cannot hit it after a few weeks, drop back one step and build more time there. Small steps forward beat long stalls.

Mistakes to avoid

Bending your elbows makes the hold easier but teaches your body the wrong shape, so keep them locked. Skipping the wide hand position from day one leaves your wrists weak for later steps, so set your hands wide every time. Rushing to the next step before you hit the target means you build on a shaky base, so stay on the step until you own it.

Letting your hips sag breaks the straight line and puts stress on your lower back, so squeeze your glutes and keep your body level. Training through wrist pain makes it worse, so rest and see a professional if it does not go away.