Seated Alternating Water Bottle Flys with Twist
Alternating fly with a twist that adds rotational core demand while targeting the chest.
ChestIntermediateStrengthFly
At a glance
| Muscles worked | Primary: chest. Secondary: shoulders, obliques, core |
|---|---|
| Muscle group | Chest |
| Difficulty | Intermediate |
| Type | Strength · Fly |
| Sets & reps | 4 sets × 10-12 each side |
| Estimated calories burned | ~24 kcal |
How to do it
- Sit on a bench holding water bottles above the chest.
- Open one arm into a fly while adding a slight torso twist toward the working side.
- Bring the bottle back to center and alternate sides.
- Keep a soft bend in the elbows and core braced.
- Complete 4 sets of 10-12 reps per side.
Equipment
- Water Bottles
- Bench
Coaching tips
Benefits
Alternating fly with a twist that adds rotational core demand while targeting the chest.
Common mistakes
Avoid over-rotating the hips or losing control of the bottles.
Make it harder
Use heavier bottles or slow the tempo.
Make it easier
Remove the twist or perform both arms together.
Breathing
Exhale as you close and twist, inhale as you open.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 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.