Moves/DB hollow body chest fly

DB hollow body chest fly

ID: 892

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Exercise Type:
Core Resist
Contraindications:
Lower Back Problems
Equipment:
Dumbbell, Floor Based
Applicability:
Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Avoid compensation patterns; if form breaks, address the limiting factor.
  2. 2. Establish a stable base before adding any dynamic component.
  3. 3. Squeeze glutes to reinforce pelvic neutrality and lower back protection.
  4. 4. Quality of movement always takes priority over speed or load.

Regression:

Use a wall for hand or shoulder support to reduce the stability demand of the position.

Progression:

Combine with an upper-body pull or push to challenge the core against a loaded limb pattern.

Common Problems:

Holding breath for the entire set — cue short sharp exhales every few seconds.