one leg up single arm water bottle chest press
Builds strength and muscle in the chest
LegsBeginnerStrengthPress
At a glance
| Muscles worked | Primary: Chest. Secondary: Triceps, front delts |
|---|---|
| Muscle group | Legs |
| Difficulty | Beginner |
| Type | Strength · Press |
| Sets & reps | 3 sets × 10-12 each side |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Set up in the starting position with core braced
- Step 2: Move through the full range with control, targeting the chest
- Step 3: Pause briefly and squeeze at the hardest point
- Step 4: Return slowly under control
- Step 5: Complete all reps, then switch sides if single-sided
Equipment
- Water bottle optional
Coaching tips
Benefits
Builds strength and muscle in the chest
Common mistakes
Arching the lower back
Make it harder
Slow the tempo or add resistance
Make it easier
Reduce the load or range of motion
Breathing
Exhale on effort, inhale on the return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore legs exercises
Hip Flexor Lunge Stretch
Beginner · 3 sets × 20-40 secondsStatic Single Leg Quad Stretch
Beginner · 3 sets × 20-40 seconds each legsingle leg step up on decline bench
Intermediate · 3 sets × 10-12 repsAnkle Rolls Warm-up
Beginner · 2 sets × 20sPulley Squat to Reverse Lunge Double D Handle
Beginner · 3 sets × 8-10 each sideKnee Circles Warm Up Stretch
Beginner · 3 sets × 10-12 each directionGeneral 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.