Dumbbell Chest Hollow Body Press
Master the ultimate core and chest crossover. This move forces intense abdominal engagement while you build pressing power, ensuring a rock-solid midline and a stronger upper body.
The Dumbbell Chest Hollow Body Press is a compound exercise that mainly works the chest and core, with help from the triceps. No equipment needed: it uses just your bodyweight.
Optional Equipment
Dumbbell Chest Hollow Body Press Muscles Worked
Primary
Chest (pectoralis major, sternal head); Abdominals (rectus abdominis)
Secondary
Deep Core (transverse abdominis); Triceps (triceps brachii)
How to do the Dumbbell Chest Hollow Body Press
Setup
Lie flat on your back on a yoga mat.
Hold a dumbbell in each hand with your arms bent and elbows close to the floor.
The Hollow Hold
Simultaneously lift your shoulders and your straight legs a few inches off the ground.
Keep your lower back pressed firmly into the mat, core tightly engaged, to maintain the hold.
The Movement
While maintaining the hollow hold position, press both dumbbells upward toward the ceiling, extending your arms fully.
Slowly lower the weights with control back to the starting position with your elbows near the floor.
Continue the rhythmic pressing motion while holding your body in the elevated hollow, bracing your core throughout.
Dumbbell Chest Hollow Body Press FAQs
What muscles does the Dumbbell Chest Hollow Body Press work?
The Dumbbell Chest Hollow Body Press mainly works the chest and core, with help from the triceps. The main muscles are the pectoralis major and rectus abdominis.
What equipment do you need for the Dumbbell Chest Hollow Body Press?
None. The Dumbbell Chest Hollow Body Press is a bodyweight exercise, so you can do it anywhere.
Is the Dumbbell Chest Hollow Body Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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