Hollow Body Fly (Knees Bent)

Advanced chest fly variation. Keep your lower back glued to the floor for maximum core activation.

Instructions

• Lie on back, knees bent at 90 degrees (tabletop).
• Lift head and shoulders off floor.
• Perform chest fly with dumbbells.
• Press lower back constantly into floor.
• Keep core tight.

Common Mistakes

• Lower back arching off floor
• Shoulders resting on ground
• Legs dropping too low
• Bending elbows too much

Benefits

• Upper Abs
• Chest Isolation
• Spinal Stability

Similar Exercises

• Dumbbell Reverse Fly - Target neglected rear delts for posture and shoulder health. AI prevents trap dominance and momentum.
• High Plank Reverse Fly - A tough stability challenge. Hit the rear delts without compromising your plank form.
• DB Butterfly Reach Crunch - Open up the hips and hit the upper abs. AI checks your crunch height and tempo.
• 3 Angle Chest Fly - Hit the chest from multiple angles in one set. Efficiency and pump combined.