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leaning back single water bottle press and twist

Strengthens chest, back, obliques

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 leaning back single water bottle press and twist.
  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, obliques

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

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More chest exercises

Flat Bench Dumbbell Underhand Press

Intermediate · 4 sets × 8-12 reps

2 Fast 2 Slow Water Bottle Incline Press

Intermediate · 4 sets × 8-12 (2 fast + 2 slow cycles)

Outer and Inner Incline Water Bottle Press

Beginner · 4 sets × 12-15 reps

plated Hammer Press on flat bench

Beginner · 8 sets × 10 reps

Bench Press Partials

Intermediate · 3 sets × 6-10 reps

Wall Leaning Incline Water Bottle Close Press

Intermediate · 4 sets × 15 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.