Fish Pose Exercise Guide

Reviewed by Valerie Zeller Valerie Zeller Printable version

Fish Pose is a bodyweight exercise that works your abs, pecs, lower pecs and upper pecs.

Fish Pose is a great basic move. When done correctly, it can effectively target your chest, core, lower chest, upper body, upper chest and waist.

It requires no equipment to do.

Fish Pose

How to do Fish Pose


Start out by sitting on the floor with your legs straight in front of you with feet close together.

Take your hands, position them behind your body with palms facing backward and lean back to bring the pressure on your palms.

Straight out your limbs and raise upward towards your shoulders.

Lay down towards the floor with your chin forward and push your elbows in into your shoulders.

Extend your arms out and reach up with your hands, keeping onto this position for 5 to 10 breaths.

Illustrated Guide

Learn how to do fish pose from this step-by-step illustrations:

Fish Pose 1
Fish Pose 2

Muscles Worked

The muscles used for fish pose may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for fish pose are:

Primary Muscles

  • Abs
  • Pecs
  • Lower Pecs
  • Upper Pecs

Synergyst Muscles

  • Deltoids
  • Rear Deltoids

Frequently Asked Questions

What muscles does Fish Pose work?
Fish Pose works abs, pecs, lower pecs, upper pecs.
What is Fish Pose good for?
Fish Pose is beneficial for conditioning, for stretching and to strengthen. It works the best for chest, core, lower chest, upper body, upper chest and waist, as it works abs, pecs, lower pecs, upper pecs. Fish Pose is a great bodyweight exercise for men, men over 50, women and women over 50.
Is Fish Pose a good exercise?
Fish Pose is a popular bodyweight exercise for abs, pecs, lower pecs, upper pecs.

Training, Progressions and Regressions

Interested in how to improve your Fish Pose faster?

Fish Pose Training and Progressions

Standards and Averages

Wonder how do others perform in Fish Pose and how should you?

Fish Pose Standards and Averages


Wonder how to work the same muscles with other exercises?

Fish Pose Alternatives


Wonder how to make Fish Pose either easier or more challenging?

Fish Pose Variations

Discover more


Type(s) Bodyweight, Calisthenic, Strength, Compound
Muscles Worked Abdominals, Deltoids, Pectorals, Lateral Deltoids, Pectoralis Minor, Pectoralis Major
Difficulty Level(s) Basic, Easy, Simple
Equipment No Equipment, Mat
Location At Gym, At Home, Outdoor

Muscles Worked

Target muscle(s) Abs, Pecs, Lower Pecs, Upper Pecs
Synergyst muscle(s) Deltoids, Rear Deltoids

Related exercises

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