Alternate reverse bear plank fly is and effective exercise

Some exercises focus on a single muscle group, putting all of your attention focused on a single specific movement. This is not one of those exercises; instead, this versatile move challenges your core, back, and more to maximize your body’s potential and save time if you’re too busy for a longer, slower workout. The reverse toggle bear plank is a beast.

Here, expert trainer Mat Forzaglia, who created the new men’s health The MVP Premium 20-Minute Muscle program demonstrates this super efficient exercise to use in your training.

“We’re targeting our shoulders and our core, but you’ll notice we’re going to engage our whole body, and that’s what I love, this offset loading of the core when we’re in this position,” he says. .

Since you’ll be fighting to keep your body position level and your bear board solid, your core will be working harder as you switch from arm to arm as you perform each fly rep.

How to Do the Alternate Reverse Bear Plank Flight

3 sets of 10 to 12 repetitions per side

  • Drop down into a bear plank, hands gripping a pair of lightweight dumbbells below your shoulders, knees below your hips.
  • Engage your glutes and core to create full-body tension and engage your rib cage.
  • Stand on your toes to lift your knees off the ground.
  • Lift one of the dumbbells off the floor and toss it to the side like an inverted fly, keeping your arm fully extended.
  • Maintain control of the weight and return to the starting position. Repeat on the other side.

    Want more workouts like this? Watch Forzaglia’s entire 20-Minute Muscle show (and many other shows like it) at men’s health Premium MVP.

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