Water Bottle Decline Fly on Situp Bench
Stretches and strengthens the chest in a decline position with light load.
ChestIntermediateStrengthFly
At a glance
| Muscles worked | Primary: chest. Secondary: shoulders |
|---|---|
| Muscle group | Chest |
| Difficulty | Intermediate |
| Type | Strength · Fly |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~5 kcal |
How to do it
- Lie on the decline sit-up bench holding water bottles above the chest.
- Open the arms out to the sides in a wide arc with a slight elbow bend.
- Bring the bottles back together over the chest.
- Keep the movement controlled.
- Repeat for desired reps.
Equipment
- Sit-up Bench
- Water Bottle
Coaching tips
Benefits
Stretches and strengthens the chest in a decline position with light load.
Common mistakes
Avoid bending the elbows too much or going too deep and stressing the shoulders.
Make it harder
Use heavier bottles or slow the tempo.
Make it easier
Perform with a smaller range of motion.
Breathing
Exhale as you bring the bottles together, inhale as you open.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore chest exercises
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Intermediate · 3 sets × 8-12 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.