What is Hollow Body Hold V Flys?
Hollow Body Hold V Flys is a medium-level calisthenics exercise that holds a hollow-body position while performing V-shaped arm flys. It primarily targets the core (abs), chest, shoulders and upper back, developing midline stability, shoulder control, and posture for intermediate trainees.
How to Do Hollow Body Hold V Flys
- Start position: Lie on your back with knees bent and arms extended forward; press your lower back into the floor and lift shoulders and upper back off the mat.
- Engage core: Point toes, inhale, then brace the core hard to create full-body tension; keep ribs down to protect the lower back throughout the movement.
- Lift arms up: With arms straight, lift them slowly into a V shape using shoulder and chest control; optionally hold light dumbbells if form remains strict.
- Lower with control: Lower arms back to start under control while maintaining hollow tension; avoid arching the lower back or tensing the neck to prevent strain.
- Breathe and repeat: Perform for prescribed time or repetitions, rest between sets, and regress to feet-on-floor or reduce range of motion if you feel lower-back pain.
Muscle Groups
Chest, Core, Shoulders, Back
Description
Begin with knees bent, arms extended forwards, shoulders and upper back raised off the floor. Press your lower back into the floor and reach forwards, create tension through the whole body. If feeling confident, pick dumbbells or any other weight with your arms.Point your toes, maintain full body tension, control your breathing and lift your arms up and release back down.
Repeat for the required amount of time or repetitions.
Movement Group
Core
Required Equipment
None (bodyweight only)
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of Hollow Body Hold V Flys?
Benefits include improved core stability, midline control, and shoulder stability while activating chest and upper back. The exercise strengthens anti-extension muscles, improves posture and breathing control, and transfers to better performance in press movements and bodyweight skills.
What common mistakes should I avoid?
Common mistakes include letting the lower back arch, flaring the ribs, tensing the neck, using too-large weights, or moving too quickly. Maintain hollow tension, small controlled arm paths, and stop or regress if you feel lower-back or shoulder pain.
How can I progress or regress this exercise?
To progress, extend legs fully, increase hold time, add light dumbbells, or perform single-arm flys for added load and balance. To regress, keep feet on the floor, reduce arm range of motion, or shorten hold time until core control improves.