lying on back waterbottle chest expander to press
Strengthens chest, back
ChestBeginnerStrengthPress
At a glance
| Muscles worked | Primary: chest (pectorals). Secondary: triceps, shoulders |
|---|---|
| Muscle group | Chest |
| Difficulty | Beginner |
| Type | Strength · Press |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~30 kcal |
How to do it
- Step 1: Setup — get into the starting position for lying on back waterbottle chest expander to press.
- Step 2: Engage your core and set your posture.
- Step 3: Perform the movement with control through the full range.
- Step 4: Squeeze the target muscles at the peak of the movement.
- Step 5: Return slowly to the start and repeat for the prescribed reps.
Equipment
- Water bottle
Coaching tips
Benefits
Strengthens chest, back
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
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 10-12 repsGeneral 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.