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L sit 2 waterbottle shoulder press to lean back

Strengthens back, shoulders, core

ChestIntermediateStrengthPress

At a glance

Muscles workedPrimary: back (lats, rhomboids). Secondary: biceps, rear delts
Muscle groupChest
DifficultyIntermediate
TypeStrength · Press
Sets & reps3 sets × 10-12 reps
Estimated calories burned~30 kcal

How to do it

  1. Step 1: Setup — get into the starting position for L sit 2 waterbottle shoulder press to lean back.
  2. Step 2: Engage your core and set your posture.
  3. Step 3: Perform the movement with control through the full range.
  4. Step 4: Squeeze the target muscles at the peak of the movement.
  5. Step 5: Return slowly to the start and repeat for the prescribed reps.

Equipment

Coaching tips

Benefits

Strengthens back, shoulders, core

Common mistakes

Arching the lower back or flaring elbows excessively

Make it harder

Increase weight or slow the tempo

Make it easier

Use a lighter weight or reduce reps

Breathing

Exhale on the effort, inhale on the return

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More chest exercises

Seated Alternating Water Bottle Flys

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Knee Push-Up

Beginner · 3 sets × 8-12 reps

Bodyweight Press Up with Knee Tuck

Intermediate · 3 sets × 8-12 reps

L sit waterbottle shoulder press to lean way back

Intermediate · 3 sets × 10-12 reps

Back on Wall Incline Underhand Water Bottle Press

Intermediate · 4 sets × 15-20 reps

standing double pulley reverse fly

Beginner · 3 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.