Moves/DB Chest Fly + Hip Bridge

DB Chest Fly + Hip Bridge

ID: 722

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Exercise Type:
Core Rotate
Contraindications:
Lower Back Problems, Knee Problems
Equipment:
Dumbbell
Applicability:
Group
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Quality of movement always takes priority over speed or load.
  2. 2. Establish a stable base before adding any dynamic component.
  3. 3. Breathe consistently — match breathing to movement rhythm.

Regression:

Practise the rotation pattern without load using a dowel to monitor spine position.

Progression:

Combine with a lower-body load to create a full-chain rotational pattern.

Common Problems:

Lumbar rotation instead of thoracic — cue the rotation to come from above the belly button. Loss of hip position — reset and slow down.