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

Biomechanical Form Guide

Fitness & AI Biomechanics Guides Hub - Comprehensive educational guides on exercise biomechanics, 3D computer vision pose estimation, injury prevention, and progressive overload strength training.

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