Water Bottle Fly On Stool v2
Builds strength and muscle in the chest
ChestBeginnerStrengthFly
At a glance
| Muscles worked | Primary: Chest. Secondary: Front delts, serratus |
|---|---|
| Muscle group | Chest |
| Difficulty | Beginner |
| Type | Strength · Fly |
| Sets & reps | 3 sets × 10-12 reps |
| 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
- Stool optional
Coaching tips
Benefits
Builds strength and muscle in the chest
Common mistakes
Bending the elbows too much or going too heavy
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 chest exercises
Water Bottle Fly on Stool
Intermediate · 3 sets × 12-15 repsiso crunch water bottle over under press
Beginner · 3 sets × 10-12 repsiso crunch water bottle press w alternating fly
Intermediate · 3 sets × 10-12 repsbridge single arm water bottle press w mild twist
Intermediate · 3 sets × 10-12 repsChest Dip
Intermediate · 3 sets × 6-12 repskettlebell goblet front press
Beginner · 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.