BMARCHAI Open the free app

iso crunch water bottle press w alternating fly

Strengthens chest, core

ChestIntermediateStrengthPress

At a glance

Muscles workedPrimary: chest. Secondary: triceps, shoulders
Muscle groupChest
DifficultyIntermediate
TypeStrength · Press
Sets & reps3 sets × 10-12 reps
Estimated calories burned~30 kcal

How to do it

  1. Step 1: Setup for iso crunch water bottle press w alternating fly.
  2. Step 2: Engage core and set posture.
  3. Step 3: Perform the movement with control.
  4. Step 4: Squeeze at the peak.
  5. Step 5: Return slowly and repeat.

Equipment

Coaching tips

Benefits

Strengthens chest, core

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.

Try it free in Bmarchai

More chest exercises

iso crunch water bottle wide grip press

Beginner · 3 sets × 10-12 reps

Explosive Pushup with Front Raise on Incline Bench

Advanced · 3 sets × 6-10 reps

Pec Deck

Beginner · 3 sets × 12-15 reps

iso crunch bodyweight alternating press

Intermediate · 3 sets × 10-12 reps

Flat Bench Dumbbell Press

Intermediate · 8 sets × 8 reps

Breast Lift Overhead Plate Press

Intermediate · 4 sets × 10-12 reps

General 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.