Water Bottle Squeeze Decline Press 2 on Situp Bench
Variation of the squeeze decline press that further emphasizes continuous tension.
ChestIntermediateStrengthPress
At a glance
| Muscles worked | Primary: chest (inner). Secondary: shoulders, triceps |
|---|---|
| Muscle group | Chest |
| Difficulty | Intermediate |
| Type | Strength · Press |
| 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.
- Perform the decline press while maintaining a constant squeeze.
- Focus on continuous chest tension.
- Lower with control.
- Repeat for desired reps.
Equipment
- Sit-up Bench
- Water Bottle
Coaching tips
Benefits
Variation of the squeeze decline press that further emphasizes continuous tension.
Common mistakes
Avoid losing the squeeze or rushing the reps.
Make it harder
Increase bottle weight or hold time.
Make it easier
Use lighter bottles or bodyweight.
Breathing
Exhale as you press and squeeze, 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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Intermediate · 4 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.