This English text is an AI-assisted translation pending human review; the Chinese version is authoritative.
DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Steps
- 01
Place hands slightly wider than shoulders and feet firmly on the floor; raise the hips into an inverted V.
- 02
Brace the trunk, spread the fingers and keep the head and neck neutral.
- 03
Bend the elbows to lower the head toward the floor in front of the hands, letting elbows travel diagonally backward while palms stay planted.
- 04
Press the floor away to return to the inverted V with control and without placing weight on the neck.
Common mistakes
- Dropping the hips into a regular push-up or collapsing the head straight between the hands.
- Loading the head and neck or losing firm palm contact.
Before logging, know the load basis
This exercise is logged as:
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.