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leaning back water bottle alternating press v2

Strengthens chest, back

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 water bottle alternating 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

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More chest exercises

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Beginner · 3 sets × 10-12 reps

Dumbbell Chest Press with Bridge

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Incline Dumbbell Fly

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Diamond Pushups off Incline Bench

Intermediate · 3 sets × 10-12 reps

Floor Pushups on Knees

Beginner · 3 sets × 10-15 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.