Upper Inner Chest Water Bottle Press with Sit Up
Combines an upper-inner chest press with a sit-up for efficient chest and core training.
ChestIntermediateStrengthCompound
At a glance
| Muscles worked | Primary: upper/inner chest & abs. Secondary: shoulders, triceps, core |
|---|---|
| Muscle group | Chest |
| Difficulty | Intermediate |
| Type | Strength · Compound |
| Sets & reps | 4 sets × 10-12 reps |
| Estimated calories burned | ~28 kcal |
How to do it
- Lie on your back or a bench holding a water bottle at the chest.
- Sit up while pressing the bottle upward with an inner-chest emphasis.
- Squeeze the chest and abs at the top.
- Lower with control.
- Repeat for desired reps.
Equipment
- Water Bottle
- Bench optional
Coaching tips
Benefits
Combines an upper-inner chest press with a sit-up for efficient chest and core training.
Common mistakes
Avoid using momentum on the sit-up or losing control of the bottle.
Make it harder
Use a heavier bottle or slow the tempo.
Make it easier
Perform the press and sit-up separately.
Breathing
Exhale as you sit up and press, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Advanced · 4 sets × 8-10 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.