Incline Fly Water Bottle Press
Hybrid incline fly-to-press using water bottles that stretches and then contracts the chest through a full range.
ChestBeginnerStrengthFly
At a glance
| Muscles worked | Primary: chest. Secondary: shoulders |
|---|---|
| Muscle group | Chest |
| Difficulty | Beginner |
| Type | Strength · Fly |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~22 kcal |
How to do it
- Sit on an incline bench holding water bottles above the chest.
- Open the arms into a fly, then press them back together and upward.
- Keep a soft bend in the elbows during the fly portion.
- Control both phases of the movement.
- Repeat for desired reps.
Equipment
- Water Bottles
- Incline Bench
Coaching tips
Benefits
Hybrid incline fly-to-press using water bottles that stretches and then contracts the chest through a full range.
Common mistakes
Avoid overstretching at the bottom or locking out aggressively.
Make it harder
Use heavier bottles or slow the tempo.
Make it easier
Reduce the range of the fly portion.
Breathing
Inhale on the fly/lowering phase, exhale on the press.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 12-15 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.