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The hollow body dumbbell press series for abdomen and chest



Abdominals and chest muscles are two of the most popular muscle groups for men who enjoy working out in the gym. So you have to combine both chances in one go.

This core press exercise by Men's Health Fitness Director Ebenezer Samuel, C.S.C.S. use the hollow body position to train more than just your muscles – you will also improve your body control and balance. It's one of those "hard-hitting" moves that inspire the coaches.

"This hollow body press series is enormously versatile," says Samuel. "It's the perfect way to finish a chest workout, but it can easily be used as a standalone core workout because it's extremely challenging for your abdominal muscles."

To do the hollow body dumbbell press, all you do is need a dumbbell and some space to spread out on the floor. If you want to try the move at home, check out this adjustable Bowflex weight set.

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  • Climb to the floor with a dumbbell, moving to a hollow body position (butt and back on the floor, feet and upper body raised), hold the weight in one hand and stretch the other arm to keep balance
  • Push the dumbbell up and hold it in position for 5 seconds. Squeeze your core together to get a solid base.
  • Execute a one-key press after the 5 Count.
  • Complete the 5 repetitions. Press again and hold down the weight for 4 seconds.
  • Perform 4 reps.
  • Continue this pattern until you have only one rep ben.
  • Take a break, and then squeeze the other arm to push
    1. The best thing about this series is that it challenges your core. First of all, you have to stick to the one-sided, unbalanced challenge on the hollow body because you only have the dumbbell on one side. Each sequence of repetitions is a constant struggle for holding. This core challenge never leaves, and even the basic challenge of the hollow body does not last. Things are fun because your abdominal muscles have to constantly switch over in this exercise to maintain static stability while holding the straight arm, and dynamic stability once you start a series of presses.

      Fill your rib cage with the hollow dumbbell press series or use it as abdominal muscles by working through both arms for 3 laps. More tips and routines from Samuel can be found in our complete Eb and Swole workouts. If you want to try an even more engaging routine, consider the program of Eb's New Rules of Muscle .


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