BMARCHAI Open the free app

leaning back incline water bottle press v2

Strengthens chest, back

ChestBeginnerStrengthPress

At a glance

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

How to do it

  1. Step 1: Setup for leaning back incline water bottle press v2.
  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, back

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

Chest Dip

Intermediate · 3 sets × 6-12 reps

Inner Decline Chest Press with Pulley D Handle

Intermediate · 4 sets × 10-12 reps

Incline Single Dumbbell Press

Intermediate · 4 sets × 8-12 reps

Standing Hands on Head Forward Backward Stretch

Beginner · 30 seconds

Wall Leaning Incline Water Bottle Alternate Press

Intermediate · 5 sets × 10-12 each arm

calf elevated water bottle wide to close press

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.