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lying on side single arm water bottle reverse fly

Strengthens chest

ChestIntermediateStrengthRaise

At a glance

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

How to do it

  1. Step 1: Setup for lying on side single arm water bottle reverse fly.
  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

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

Seated Alternating Water Bottle Flys

Beginner · 4 sets × 10-12 each side

Standing Chest and Back Arm Swing Warmup Stretch

Beginner · 30 seconds

Alternating Flat Bench Dumbbell Press

Intermediate · 4 sets × 8-12 each arm

Single Arm Pulley Decline Press

Intermediate · 3 sets × 10-12 each side

Breast Lift Overhead Palm Press with Resistance Band

Beginner · 4 sets × 12-15 reps

Decline Push Ups Feet on Stool

Intermediate · 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.