Modified Water Bottle Fly on Flat Bench
Modified flat-bench fly using water bottles that safely stretches and contracts the chest.
ChestBeginnerStrengthFly
At a glance
| Muscles worked | Primary: chest. Secondary: shoulders |
|---|---|
| Muscle group | Chest |
| Difficulty | Beginner |
| Type | Strength · Fly |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~22 kcal |
How to do it
- Lie on a flat bench holding water bottles above the chest.
- Open the arms out to the sides with a soft bend in the elbows.
- Bring the bottles back together over the chest, squeezing the pecs.
- Keep the movement controlled throughout.
- Repeat for desired reps.
Equipment
- Water Bottles
- Flat Bench
Coaching tips
Benefits
Modified flat-bench fly using water bottles that safely stretches and contracts the chest.
Common mistakes
Avoid overstretching at the bottom or bending the elbows too much.
Make it harder
Use heavier bottles or slow the eccentric.
Make it easier
Reduce the range of motion.
Breathing
Inhale as you open, exhale as you close.
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 × 10-15 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.