Quick Answer
Maltese Hold is a advanced skill exercise that targets your chest and shoulders. It uses a rings. Requires significant strength; start with progressions.
Video Tutorial
How to Perform the Maltese Hold
- 1
Requires significant strength; start with progressions.
- 2
From a support hold on rings, lower body towards horizontal.
- 3
Extend arms straight out to the sides, keeping them parallel to the ground.
- 4
Body should be horizontal and straight from head to heels.
- 5
Maintain intense core, shoulder, and chest tension.
- 6
Rings should be wide apart.
- 7
Hold the position for desired duration.
- 8
This is a very advanced static hold.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Pause at the hardest point of the rep for 1–2 seconds to eliminate momentum and build strict strength.
Alternative Exercises
If the Maltese Hold isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Maltese Hold work?
The Maltese Hold primarily works your chest and shoulders. Secondary muscles include the triceps and abdominals.
What equipment do I need for the Maltese Hold?
The Maltese Hold needs a rings. You can perform it at home or at the gym as long as you have what's listed.
Is the Maltese Hold suitable for beginners?
The Maltese Hold is an advanced exercise that assumes solid form on easier variations. Beginners should work up to it through progressions rather than attempting it cold.
How many sets and reps of Maltese Hold should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Maltese Hold every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train chest and shoulders more frequently, alternate harder and easier variations and keep overall weekly volume moderate.