elevated glute bridge alternating bottle press
Strengthens chest, glutes
ChestIntermediateStrengthPress
At a glance
| Muscles worked | Primary: chest. Secondary: triceps, shoulders |
|---|---|
| Muscle group | Chest |
| Difficulty | Intermediate |
| Type | Strength · Press |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~30 kcal |
How to do it
- Step 1: Setup for elevated glute bridge alternating bottle press.
- Step 2: Engage core and set posture.
- Step 3: Perform the movement with control.
- Step 4: Squeeze at the peak.
- Step 5: Return slowly and repeat.
Equipment
- Water bottle
Coaching tips
Benefits
Strengthens chest, glutes
Common mistakes
Using momentum or losing form
Make it harder
Increase load or slow tempo
Make it easier
Reduce load or range of motion
Breathing
Exhale on effort, inhale on return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.