Water Bottle Wide to Underhand Flat Bench Press
Flat-bench press that transitions from a wide grip to underhand, hitting the chest from multiple angles.
ChestBeginnerStrengthPress
At a glance
| Muscles worked | Primary: chest. Secondary: shoulders, triceps, biceps |
|---|---|
| Muscle group | Chest |
| Difficulty | Beginner |
| Type | Strength · Press |
| Sets & reps | 4 sets × 10-12 reps |
| Estimated calories burned | ~24 kcal |
How to do it
- Lie on a flat bench holding water bottles with a wide grip.
- Lower the bottles to the chest, then rotate to an underhand grip as you press.
- Keep the core braced and wrists neutral.
- Lower with control and repeat the sequence.
- Complete 4 sets of 10-12 reps.
Equipment
- Water Bottles
- Flat Bench
Coaching tips
Benefits
Flat-bench press that transitions from a wide grip to underhand, hitting the chest from multiple angles.
Common mistakes
Avoid losing control during the grip transition or flaring the elbows excessively.
Make it harder
Use heavier bottles or slow the tempo.
Make it easier
Perform a standard flat press without the transition.
Breathing
Inhale as you lower, exhale as you press.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 12-15 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.