The Bear Plank Alternate Inverted Fly is an effective exercise


Some exercises target only one muscle group, focusing all of your focused attention on one specific movement. This isn’t one of those exercises — instead, this versatile move challenges your core, back, and more to both maximize your body’s potential and save time when you’re too busy for a longer, slower workout. The bear plank that alternately flies backwards is a beast.

Here, expert trainer Matt Forzagliawho made the new one Men’s health MVP Premium 20-minute muscle program, demonstrating this super efficient exercise to use in your workout.

“We’re targeting our shoulders and our core, but you’ll find that we’re going to be using our entire body—which is what I love about it, this counterbalanced core load when we’re in this position,” he says. †

Since you’ll be fighting to maintain your body position and keep your bear plank solid, your core will work extra hard as you shift from arm to arm as you perform each fly rep.

How to fly the bear shelf alternately inverted?

3 sets of 10 to 12 reps per side

  • Go downstairs a bear shelfwith your hands a pair of light dumbbells under your shoulders, knees under your hips.
  • Engage your glutes and core to create full-body tension and tuck in your rib cage.
  • Stand on your tiptoes to lift your knees off the floor.
  • Lift one of the dumbbells off the floor and straight out to the side like an inverted fly, keeping your arm fully extended.
  • Keep the weight under control and return to the starting position. Repeat on the other side.

Do you want more of this type of training? Check out Forzaglia’s full 20-Minute Muscle program (and plenty of other similar programs) at Men’s health MVP Premium†

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