Seated Alternating Water Bottle Flys
Seated alternating fly that increases core demand and allows focused work on each side of the chest.
ChestBeginnerStrengthFly
At a glance
| Muscles worked | Primary: chest. Secondary: shoulders, core |
|---|---|
| Muscle group | Chest |
| Difficulty | Beginner |
| Type | Strength · Fly |
| Sets & reps | 4 sets × 10-12 each side |
| Estimated calories burned | ~22 kcal |
How to do it
- Sit on a bench holding water bottles above the chest.
- Open one arm out to the side in a fly pattern while the other remains up.
- Bring the bottle back to the 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
Seated alternating fly that increases core demand and allows focused work on each side of the chest.
Common mistakes
Avoid overstretching or rotating the torso excessively.
Make it harder
Use heavier bottles or slow the tempo.
Make it easier
Perform both arms simultaneously.
Breathing
Inhale as you open, exhale as you close each side.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 4 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.